A. Power Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 15 sets (65-70% of 1RM)
B. Front squat; 6,6,6,4,4,4; rest 3 min
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Snatch @ 95#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Clean @ 115#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Deadlift @ 225-275#
A. 165 for all. everything feels good. i've been told i need to work on my footwork, as in i need to move them. i need to send some videos
B. 225, 235, 245, 255, 265, 275.....i was exhausted after these. no pain though. everything feeling good
Completed forst mom with snatches but had to stop because of time. will do others on Sat. snatch cycling good though, hot as hell in the gym
Wednesday, June 20, 2018
Wednesday, June 13th 2018
A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete
Tuesday, June 12, 2018
Tuesday, June 12th 2018
4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
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. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/Bc
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
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. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/Bc
1st AMRAP - 3rd + 2 T2B...had to stop and tie shoe
2nd AMRAP - 3rd + 4 T2B
3rd AMRAP - 4rd
Again, did run/row/AB to keep same as last week. Runs were consistent, row and AB slowed a little in 2nd and 3rd but only 5ish%. Wanted to build my speed and pace each round on the 4min AMRAPs. I have been burpees jump and touch 6in above head. so a little harder and slower. Legs feeling much better. Went and saw PT today, had some needle work and cupping done. trying to just get regular maintenance work and stay ahead. Lat is also feeling much better felt nothing today. would like to continue to rest it though.
Didn't have time for movement work. Will do tomorrow or on Thursday.
Monday, June 11th 2018
A. Jumping Clean pulls; 1.1.1.1.1x5; rest 10 sec/rest 2 min (build heavier than last week)
B. Hang Power Clean + Low Hang Power Clean; 1 complex on the min for 10min (increase load as you feel comfortable)
C. In Place Front rack Reverse lunges; 4 steps/leg x5 rest 2 min
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
12 UB Thruster @ 115#
60' Walking Lunge (bodyweight)
12 UB Deadlifts @ 225#
30 cal Row *10 cals easy, 10 mod, 10 hard
rest 2-3min bw sets
+
mobility work 15-20 min
Very sore today still. Left leg more so than right.
A. 215, 225, 235, 245, 255.....better idea of weight to use. focused a big jump and shrug. tried not to bend arms
B. 165, 175, 185, 195, 205.....probably stayed conservative again.
C. 155, 155, 155....only did 3 sets, left leg hurting and sore AF.
did one interval - 6:12, not a lot of time, everything felt very good though. thruster were smooth.
My warm ups are getting shorter and more concise. I can get in positions better and faster than before. Good stuff.
B. Hang Power Clean + Low Hang Power Clean; 1 complex on the min for 10min (increase load as you feel comfortable)
C. In Place Front rack Reverse lunges; 4 steps/leg x5 rest 2 min
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
12 UB Thruster @ 115#
60' Walking Lunge (bodyweight)
12 UB Deadlifts @ 225#
30 cal Row *10 cals easy, 10 mod, 10 hard
rest 2-3min bw sets
+
mobility work 15-20 min
Very sore today still. Left leg more so than right.
A. 215, 225, 235, 245, 255.....better idea of weight to use. focused a big jump and shrug. tried not to bend arms
B. 165, 175, 185, 195, 205.....probably stayed conservative again.
C. 155, 155, 155....only did 3 sets, left leg hurting and sore AF.
did one interval - 6:12, not a lot of time, everything felt very good though. thruster were smooth.
My warm ups are getting shorter and more concise. I can get in positions better and faster than before. Good stuff.
Saturday, June 9th 2018
A. Split Jerk; build to a tough single for the day
B. Close Grip Bench Press; 2 reps x 8 sets; rest 2min bw sets
C1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 3 sets; rest 1min https://www.youtube.com/watch?
C2. DB Push-up to Renagade Row; 8 reps/side x 3sets; rest 90 seconds https://www.youtube.com/watch?
D. TRX (or rings) Y to T; 6 reps of complex x 2 sets; rest 90 seconds
B. Close Grip Bench Press; 2 reps x 8 sets; rest 2min bw sets
C1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 3 sets; rest 1min https://www.youtube.com/watch?
C2. DB Push-up to Renagade Row; 8 reps/side x 3sets; rest 90 seconds https://www.youtube.com/watch?
D. TRX (or rings) Y to T; 6 reps of complex x 2 sets; rest 90 seconds
Had to push to Sunday, family stuff Sat. Legs are pretty damn sore from Friday
A. 265, failed 275....not sure what has happened here. Def need work on jerk. Has always been a strength. Maybe leg soreness. Not worrying too much.
B. 215, 235, 235, 235, 245, 245, 255, 255....i would say these were moderate. I didn't have a spotter. I am also still nervous after dropping bar on my chest 2 1/2 years ago. they were just good working sets, nothing heavy.
C1. done. i like these
C2. Used 35# DBs
D. Done on rings. Watched a few vids. I was basically doing a T then a Y was a "complex"
Friday, June 8th, 2018
A. Power Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 12 sets (60-65% of 1RM)
B. Front squat; 6x6; rest 3 min
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Power Snatch @ 95#
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Power Clean @ 115#
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Deadlift @ 225-275#
A. 155 for all. Felt very snappy.
B. 205, 225, 225, 235, 245, 245....really good working sets.
EMOM1 - Complete. Ran outside. Hot. Snatches felt good. Good breathing.
EMOM2 - Torrential downpour. AB for 45sec @ 300-315 Watt. cleans also felt good. Focusing on breathing through movement.
EMOM3 - Didn't have time to complete
B. Front squat; 6x6; rest 3 min
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Power Snatch @ 95#
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Power Clean @ 115#
+
10min EMOM:
odd: 45 Sec Run
Even: 8 Deadlift @ 225-275#
A. 155 for all. Felt very snappy.
B. 205, 225, 225, 235, 245, 245....really good working sets.
EMOM1 - Complete. Ran outside. Hot. Snatches felt good. Good breathing.
EMOM2 - Torrential downpour. AB for 45sec @ 300-315 Watt. cleans also felt good. Focusing on breathing through movement.
EMOM3 - Didn't have time to complete
Wednesday, June 6, 2018
Wednesday, June 6th 2018
A. Weighted dip; 4-5x4; rest 2 min
B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x4 sets; rest 2 min
C1. Push press; 5 reps + 10 second isometric hold x4; rest 10 sec
C2. Kipping hspu; 15 reps AFAP x4; rest 3 min
D1. Bent knee hollow body hold; 20 seconsd x3; rest 40 sec
D2. Plank hold on rings in external rotation and full hollow; 20
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. 35, 70, 80, 90....i can do a lot here. shut it down
B. Crazy complex! I was definitely feeling these. Very Cool. completed all
C1. 185 for all sets TnG style, hold is gamechanger transitioning to the HSPU
C2. All sets unbroken def go slower in sets 3 and 4, but not by much, just a few sec
D1. Done
D2. done and I think I actually did this correct.
B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x4 sets; rest 2 min
C1. Push press; 5 reps + 10 second isometric hold x4; rest 10 sec
C2. Kipping hspu; 15 reps AFAP x4; rest 3 min
D1. Bent knee hollow body hold; 20 seconsd x3; rest 40 sec
D2. Plank hold on rings in external rotation and full hollow; 20
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. 35, 70, 80, 90....i can do a lot here. shut it down
B. Crazy complex! I was definitely feeling these. Very Cool. completed all
C1. 185 for all sets TnG style, hold is gamechanger transitioning to the HSPU
C2. All sets unbroken def go slower in sets 3 and 4, but not by much, just a few sec
D1. Done
D2. done and I think I actually did this correct.
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