3 rounds, resting 1:1 bw rounds:
12 bar muscle ups
16 synchro burpees over bar
16 Deadlifts @ 245
5min rest
15min cap
100 double unders
30 single arm alternating dumbbell squat snatches (50lbs)
75 double unders
20 single arm alternating dumbbell squat snatches (50lbs)
50 double unders
10 single arm alternating dumbbell squat snatches (50lbs)
25 double unders
+
5min Row
5min Ski
5min Bike
x2 sets
*keep HR bw 130-150 entire time
All rounds on BMU/Burpee/DL the same at 1:50. DL were actually toughest towards the end.
I was able to hit 8-10 TnG on DB Snatch. gotta wear my WL shoes but I'll have time to take them on and off.
Only completed 1 set of 5min/5min/5min.....Hr about 160 but felt comfortable.
Tuesday, May 1, 2018
Friday, April 27th 2018
A. Squat Clean and Jerk; 1.1.1 x 5 sets; rest 20; rest 2-3min
B. Deadlift; 3,3,3,1,1,1 rest 2min
+
(rest 1 to 1 like you would at comp)
10 squat clean & jerks (185lbs)
7 squat clean & jerks (205lbs)
5 squat clean & jerks (225lbs)
-5min rest
3 Rounds, resting 1:1 in between rounds:
15 hang snatch (135lbs)
15 toes-to-bar
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 165, 185, 205, 225, 245....was trying to quick redip on the jerk. couple split jerks on the 245
B. 365, 395, 405, 445, 471.....starting get up there, most I've pulled in prob 2 years
Did some TnG, some fast singles. for C&J feeling it out, comfortable with both on 185, fast singles for 205 and 225.
Was able to hang on for 5s on snatches and keep T2B unbroken. gotta get spicy on the day for sure.
Didn't have time for movement work, will try to get in in the coming week.
B. Deadlift; 3,3,3,1,1,1 rest 2min
+
(rest 1 to 1 like you would at comp)
10 squat clean & jerks (185lbs)
7 squat clean & jerks (205lbs)
5 squat clean & jerks (225lbs)
-5min rest
3 Rounds, resting 1:1 in between rounds:
15 hang snatch (135lbs)
15 toes-to-bar
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 165, 185, 205, 225, 245....was trying to quick redip on the jerk. couple split jerks on the 245
B. 365, 395, 405, 445, 471.....starting get up there, most I've pulled in prob 2 years
Did some TnG, some fast singles. for C&J feeling it out, comfortable with both on 185, fast singles for 205 and 225.
Was able to hang on for 5s on snatches and keep T2B unbroken. gotta get spicy on the day for sure.
Didn't have time for movement work, will try to get in in the coming week.
Wednesday, April 25th 2018
A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec
A2. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 30 sec
B1. KB thoracic reach overs; 10 reps x 3 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec
+
A. Push Jerk x2 + Split Jerk x2; 4 complexes building each set (around 75% of 1RM push jerk)
B1. Bar Muscle Ups; 8 for time x 4 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min
C1. K HSPUs; 15 for time x 4 sets; rest 30 seconds
C2. Chest to Bar Pull-ups; 15 for time x 4 sets; rest 30 seconds
C3. TTB; 15 for time x 4 sets; rest 30 seconds
C4. Hand Over Hand Sled Drag; 50' AFAP x 4 sets; rest 3min
+
On your own work:
A1. Scap Push-up; 10 reps x 3 sets
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets
A1-B2. Complete. doing really good on the handstand trap. If you remember, last year i could barely do it from paralletes.
A. Worked up to 215. Left shoulder feels sticky overhead. like its not locking in to place
B1-B2 - Complete. smooth. not hard
C1-C4 - complete. a little tougher this week with the increased reps. major pump
A2. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 30 sec
B1. KB thoracic reach overs; 10 reps x 3 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec
+
A. Push Jerk x2 + Split Jerk x2; 4 complexes building each set (around 75% of 1RM push jerk)
B1. Bar Muscle Ups; 8 for time x 4 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min
C1. K HSPUs; 15 for time x 4 sets; rest 30 seconds
C2. Chest to Bar Pull-ups; 15 for time x 4 sets; rest 30 seconds
C3. TTB; 15 for time x 4 sets; rest 30 seconds
C4. Hand Over Hand Sled Drag; 50' AFAP x 4 sets; rest 3min
+
On your own work:
A1. Scap Push-up; 10 reps x 3 sets
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets
A1-B2. Complete. doing really good on the handstand trap. If you remember, last year i could barely do it from paralletes.
A. Worked up to 215. Left shoulder feels sticky overhead. like its not locking in to place
B1-B2 - Complete. smooth. not hard
C1-C4 - complete. a little tougher this week with the increased reps. major pump
Tuesday, April 24th 2018
A1. Front Tuck Levers; 8-10 sec x 4 sets; rest 30 seconds
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 4 sets; rest 30 seconds
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 4 sets; rest 45 seconds
B1. Plate Squat Flow - 3 reps x 4 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 4 sets; rest 45 seconds - https://www.instagram.com/p/Bc
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 4 sets; rest 45 seconds
+
Row 500m @ 2:15-20 pace
Row 500m @ 1:40 pace
x4
+
Bike 1k @ 200 watts
Bike 1k @ 500+ watts
x4
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-B3...Complete. Everything feeling good. I'm getting more range of motion in the Gymnastics bridge
Rows - I was able to hold 1:45-1:46 this week. Really didn't dip at all through the sets.
Bike - NA
A1-B2. Complete. Working hard on these shoulders. I think the German hang gets me a really good stretch. need to constantly keep these in.
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 4 sets; rest 30 seconds
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 4 sets; rest 45 seconds
B1. Plate Squat Flow - 3 reps x 4 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 4 sets; rest 45 seconds - https://www.instagram.com/p/Bc
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 4 sets; rest 45 seconds
+
Row 500m @ 2:15-20 pace
Row 500m @ 1:40 pace
x4
+
Bike 1k @ 200 watts
Bike 1k @ 500+ watts
x4
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-B3...Complete. Everything feeling good. I'm getting more range of motion in the Gymnastics bridge
Rows - I was able to hold 1:45-1:46 this week. Really didn't dip at all through the sets.
Bike - NA
A1-B2. Complete. Working hard on these shoulders. I think the German hang gets me a really good stretch. need to constantly keep these in.
Monday, April 23rd 2018
A. Squat Clean; start at 185#, add 10# every min until tough load or failure - base on feel for the day
B. Front Squat; 3.3.3 x3 sets; rest 30 sec; rest 3min (tough, but base on how you feel)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj
+
3 Sets:
8 UB Hang Snatch @ 135#
rest 20 seconds
12 UB TTB
rest 20 seconds
15 Cal Assault Bike @ hard effort
rest 4min walking
+
3 Sets:
8 UB BMU
rest 20 seconds
12 BFB
rest 20 seconds
18 UB Deadlifts @ 225#
rest 4min walking
+
SA DB Squat Snatch Tech Work
B. Front Squat; 3.3.3 x3 sets; rest 30 sec; rest 3min (tough, but base on how you feel)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj
+
3 Sets:
8 UB Hang Snatch @ 135#
rest 20 seconds
12 UB TTB
rest 20 seconds
15 Cal Assault Bike @ hard effort
rest 4min walking
+
3 Sets:
8 UB BMU
rest 20 seconds
12 BFB
rest 20 seconds
18 UB Deadlifts @ 225#
rest 4min walking
+
SA DB Squat Snatch Tech Work
A. 285.....most in 2 years. but i'm doing it differently hand are in contact way more with the bar. did;t fingertip any clean until this last one.
B. 205, 225, 245, 255.....didnt really know what to do here, i was working last 2 sets.
C1-D2....Complete
Did have time for conditioning. Just worked SA DB Snatch, Kept WL shoes on, helped a ton.
Saturday, April 21st 2018
A1. Weighted Deficit (4"") HSPUs; 4 reps AFAP x 5sets; rest 20 seconds
A2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds
A3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min
+
5 Rounds for Time:
30 Cal Row
20 C2B Pull-ups
+
20min of movement work
A1-A3. same as last week. everything felt good. feel very strong on all these
Tester - 13:07....broke cab from beginning but kept moving. rows were steady around 1150cal/hr
A2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds
A3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min
+
5 Rounds for Time:
30 Cal Row
20 C2B Pull-ups
+
20min of movement work
A1-A3. same as last week. everything felt good. feel very strong on all these
Tester - 13:07....broke cab from beginning but kept moving. rows were steady around 1150cal/hr
Friday April 20th, 2018
A. Squat Clean and Jerk; 1.1.1 x 4 sets; rest 20; rest 2-3min
B. Deadlift; 4,4,4,2,2,2; rest 2min
+
3 Sets:
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into:
6 Squat Cleans AND jerks @ 185#
4 Squat Cleans AND jerks @ 205#
2 Squat Cleans AND jerks @ 225#
rest 4min active walk bw sets
+
For Time:
100' FRWL @ 95#
50 Thrusters @ 95#
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 205, 215, 225, 235.....everything feeling good.
B. 345, 365, 385, 405, 425, 435....strength really starting to come back. good working sets here, i think i did double overhand first 2 sets.
Only did 2 sets. 5:32, 6:28...adding that jerk really slows it down, having to redip for the jerk taxes me.
Only had time for all the movement work. Completed all, body feeling good.
B. Deadlift; 4,4,4,2,2,2; rest 2min
+
3 Sets:
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into:
6 Squat Cleans AND jerks @ 185#
4 Squat Cleans AND jerks @ 205#
2 Squat Cleans AND jerks @ 225#
rest 4min active walk bw sets
+
For Time:
100' FRWL @ 95#
50 Thrusters @ 95#
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 205, 215, 225, 235.....everything feeling good.
B. 345, 365, 385, 405, 425, 435....strength really starting to come back. good working sets here, i think i did double overhand first 2 sets.
Only did 2 sets. 5:32, 6:28...adding that jerk really slows it down, having to redip for the jerk taxes me.
Only had time for all the movement work. Completed all, body feeling good.
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