Tuesday
A.
EMOM, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
*Choose one load for all eight sets.
The heaviest load used last week would be a good, ambitious goal.
170#, these were tough (heaviest last week 175)
B.
Every two minutes, for 16 minutes
(8 sets):
Snatch Grip Deadlift + Hang Snatch Pull
@ 75-85% of 1-RM Snatch
125, 130, 135, 135, 135, 140, 140, 145
C.
Every 2 minutes, for 10 minutes (5
sets):
4 Back Squat @ same load used last
Tuesday (78-80%)
Used 200 for all sets (last week I built in weight and ended
at 200), this was tough
D.
For max reps on continuous clock:
2 Minutes of Box Step-Overs with KB/DB
(30-40lbs per hand)
*Box height should be 16-20″ for most
people – be careful on step down part
4 Minutes of Banded Pulldowns
33 step ups (95#), 57 pull downs
Wednesday
A.
EMOM, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8
reps @ 3110
*these should be slow and controlled!
Minute 2 – Handstand Hold x 45
seconds
*freestanding, or working toward it by using a spotter or a wall and
slowly trying to find balance points
Minute 3 – 7cals on Airdyne
6 T2B each set, sticking to the tempo felt
weird on my shoulder, so I only controlled it a little bit on the way down; HS
hold complete, had to walk around a bit to hold it; 7 cals took 16-22sec
B.
Jerk Dips; 3 reps x 5 sets @ 100%
of 1RM, rest 60 sec
Complete @220
C.
Every two minutes, for 16 minutes
(8 sets):
5 JM Press + 5 barbell Curls (same load
on these)
*Build over the course of the 8 sets if
you can
40x2 sets, 45x4 sets, 50x2 sets…I started a little too heavy
on these
C.
Straight Bar Push Downs @ 1010; 20
reps x 1 set
*make these tough
90#
D.
Every 12 minutes, for 24 minutes (2
sets) of:
800m Run
10 V-Bar Rows + 10 V-Bar Push Downs
800m Run
7:26, 7:02. Used 90# for push downs. First 800m runs took
about 3:11 and 3:15; second set runs took about 3:00 and 3:05
*If you believe this will take you more
than 8-9 minutes to complete a set, please reduce the rows/pushdown reps and/or
shorten the distance of the run.
*However, you must stick with what you
pick. I need to see what your capable of repeating and how the times differ
Thursday
A.
Every 2 minutes, for 16 minutes (8
sets):
2 position Clean Grip Deadlift (floor,
below knee) + mid-thigh Clean pull
*Build over the course of the eight
sets.
145, 155, 165, 175, 185, 195, 205, 215
B.
EMOM for 10min…
Back Squat
Min 0 - 40% x 1 rep
- 95#
Min 1 - 50% x 1 rep
- 115#
2 - 60% x 1 rep
- 135#
3 - 70% x 1 rep
- 160#
4 - 80% x 1 rep
- 180#
and then….
Every 2 minutes…
Min 6 - 85% x 1 rep
- 190#
8 - 90% x 1 rep
- 200#
10 - 95% x 1 rep
- 215#
C.
EMOM, for 12 minutes:
4 Speed Deadlift @ same load used last week
*Watch and LISTEN to video. Everyone
missed the concept of these speed deadlifts last time. You must find your niche
in how you generate power and speed from floor! Half of you did touch-n-go reps
which shows me you did not listen to video!
*If your not getting it then just ask.
I will help.
Complete with 190, I think I got the feel for these much
better this time!
D.
Four sets for times of:
100 Double-Unders
or 25cals on Airdyne
if Achilles are feeling bad
10 Front Squats (145 lbs)
15 V-Bar Rows
Rest 4 minutes
Subbed Airdyne, which really sucked. Times
= 2:54, 2:48, 2:49, 2:52. For the 25 cals, it took about 1:10, 1:00, 1:00 (too
fast), 1:20. Front squats were broken up into 6/4, 8/2, 7/3, then unbroken on
the last set. I also had to break the v-rows once each time.
Friday
OPTIONAL
Active Recovery
Airdyne 1min @ 85%
Airdyne 1 min @ 50%
x 15 - record HR and avg watts per set
- same output per set
Did not complete
Saturday
A.
Front Squat; 2 reps x 5 sets,
Rest
as needed
Loads: 65%, 75%, 85%, 90%, 90%
135, 160, 180, 190, 190
B.
2 position Snatch Grip Deadlift
(floor, below knee) + mid-thigh Snatch pull, Rest as needed
*Build to today’s heaviest set
225
C.
Every two minutes, for 10 minutes
(5 sets):
16 steps Front Rack Walking Lunges
*Use the heaviest load you believe you
can handle for all five sets.
125 for all 5 sets,
this was hard
D1.
Glute-Ham Raises @ 3011; 8-10 reps
x 3 sets,
Rest as needed
Orange band x 8, 9, 10 reps (my legs were
dead from part C on the first set)
D2. Weighted Side Plank Holds (from
hand); 60sec x 3 sets,
Rest as needed
*If you can not maintain perfect liner
position on planks then don’t add weight!
No weight, 5 lateral leg lifts every 20 sec
for the 60sec hold
OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as
possible in 25 minutes of:
Run 1200 Meters
- Sub 1.5 miles on
Airdyne if Achilles hurts
400 Meter Farmer’s Walk
(you choose the
load for the farmer’s walk)
Did not complete
Sunday
A.
AMRAP in 6 minutes of:
4 toes to bar with very little kip
12 Alternating Pistols
7 rounds + 4 pistols; did pistols without
grabbing my leg for the first time in a workout, it felt like it’ll be faster
eventually but it was annoying because my left heel kept hitting the ground on
the way up so I’d no-rep myself
+
Rest 4min
+
AMRAP in 6 minutes of:
5 Squat Jumps (75lbs)
10 Rope Pushdowns
6 rounds (60# for pushdowns)
+
Rest 4min
+
AMRAP in 6 minutes of:
5 Deadlifts (185 lbs)
10 no push up Burpees Over the Barbell
50 Double-Unders
3 rounds + 9 burpees; subbed 10 Airdyne
cals for the DUs…I was going to do 15 cals but the 10 cals took a little over
40sec on the first set so I thought that was enough.
+
Rest 4min
+
AMRAP in 6 minutes of:
2 Ring Rows + 2 Banded Pulldowns
2 Front Squats (105)
4 Ring Rows + 4 banded Pulldowns
4 Front Squats
6 Ring Rows + 6 Banded Pulldowns
6 Front Squats
8 Ring Rows
+ 8 Banded Pulldowns
8
Front Squats
. . . and so on up the ladder
Finished
the 10’s + 2 front squat
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