Week
2 – 1/20/15
Tuesday
A.
Every 90 seconds, for 15 minutes (10 sets) of:
2 Front
Squats @ 55% bar weight + 25% band tension (same band tension as last week)
6
Strict Handstand Push-Ups
*Use
the same HSPU set-up you used last week, or progress it a little to make it
harder.
120# barbell weight for front squats, broke
my 6 HSPU into 4/2 each set
B.
Clean “First Pull” + Hang Clean + Clean + Jerk @ 80-85%, 5 sets, rest as needed
*Keep
all sets between 80 and 85%
155, 160, 160, 165, 165 – these felt good
C. :45sec
AMRAP x 3 sets of;
Ground
to Overhead (185/135 lbs)
-Rest
45 seconds after each round
**Work
on creating speed and efficiency moving the barbell from ground to overhead.
Again, play with both push jerk and push Press keeping in mind in the long run the
jerk would be most efficient.
8, 7, 6
D. RDL
(based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
100, 125, 145, 155, 155, 145
E.
Every minute, on the minute, for 10 minutes:
Odd
Minutes – 15 Wall Balls (30/20 lb)
Even
Minutes – 10 Chest-to-Bar Pull-Ups
I used the
20# wall ball and did everything unbroken!!
Wednesday
A.
EMOM, for 12 minutes:
Snatch
+ Overhead Squat @ 75-80%
*Focus
should be more on technique then load
6 sets at 120#, 6 sets at 125#
B. Ten
sets for times of:
Run 100
Meters
2
Muscle-Ups
4 Push
Press (115/75 lbs)
8
Burpees Over the Barbell
4 Push
Press (115/75 lbs)
2
Muscle-Ups
Rest 60
seconds
1:48, 1:50,
1:52, 1:58, 1:54, 1:54, 1:54, 1:56, 1:59, 1:54 (finished my last set at 27:59)
C1.
Chest supported Supine BB Row; 5 reps x 4 sets, rest as needed
Complete
with 115
C2.
Strict Ring Dips @ 1112; 8-10 reps x 4 sets, rest as needed (Follow Tempo!)
Shoulders were feeling really achy on the
first set and I couldn’t do the tempo, so I did tricep pushdowns x 8 reps with
60# for the remaining sets
D1.
Bamboo Bar Overhead walks; 30-45sec x 3 sets, rest as needed
Red bands +
25#/side
D2.
L-Sit on parallel bars; 30-45sec (accumulate time if you can not achieve in 1
set)
Did
35sec/rest 15-25sec/10sec for each set
E1.
Bamboo bar Skull Crushers; 10 reps x 3 sets, rest as needed
Used orange
band with 15’s/side, 17.5/side, 17.5/side
E2.
Banded Pull Aparts (lying on bench); 30 reps x 3 sets, rest 60
Complete
with orange band. My shoulders started feeling better after doing C, D, E.
Thursday
A.
Deadlift; 5 sets, rest 2-3min b/w sets; 10 reps @ 50%, 10 reps @ 60%, 10 reps @
65%, 8 reps @ 75%, 6 reps @ 80%
*The
only difference b/w this and last week is that your are doing 8 reps @ 75%
instead of 70%
*Our
focus is on rebounding w/out bouncing and proper pulling mechanics. Do not
continue to pull if your form breaks down. This only reinforces bad mechanics
and will not train weak muscles.
150, 175, 190, 220, 235 – sets 3-5 were
tough
B.
“Mary Meets DT”
* This
is the first workout of the Kill Cliff East Coast Championships. Set the pace
for those beasts competing. What will your times be compared to theirs?
Three
rounds for time of:
5
Strict Handstand Push-Ups
10
Alternating Pistols
15
Pull-Ups
12
Deadlifts (155/105 lbs)
9 Hang
Power Cleans (155/105 lbs)
6
Shoulder to Overhead (155/105 lbs)
7:25. I
should have been faster, mainly on the DT part, my back was a little smoked
from the deadlifts
+
5min
rest
+
Every 3
minutes, for 12 minutes (4 sets) for times:
Row 250
Meters
50
Double-Unders
1:42, 1:38,
1:37, 1:36 (my average row paces were 2:05, 2:02, 1:58, 1:56…I started off slow
because I was still tired from the first part but I felt like I recovered
pretty quick after and started feeling really good)
D1.
Yoke Bar Banded Gd Mornings @ 30X1; No Bar Weight…Only Banded resistance
8-10
reps x 3 sets, rest 90
thin red
bands x 8 reps each set
D2.
Grenade Rows w/ chains on Incline; 15-20 reps x 3 sets, rest 90
2 chains x
20, 3 chains x 16, 3 chains x 16
D3. GHD
barbell Hip Ext @ 2012; 8-10 reps x 3 sets, rest 90
20# training bar x 10 reps each set
Optional
Additional Session
Perform
only if you have time for two separate sessions separated by at least 3-4
hours.
Four
sets of:
Run 400
Meters
1
Legless Rope Climb
10
Meter Handstand Walk
10
Strict Handstand Push-Ups
10
Meter Handstand Walk
1
Legless Rope Climb
Run 400
Meters
Rest 2
minutes
Did not
complete
Saturday
A.
Thruster Ladder x 1 rep
EMOM
for as long as possible
- Men
start at 155 and add 10#’s each minute
- Women
start at 105 and add 5#’s each minute
* No
second chances, you must stick the first attempt or you terminate the set and
you’re done.
Completed
170#, failed at 175# (I am pretty positive this is a pretty big PR)
B. Back
Squat; Every 2:30 minutes, for 12:30 minutes (5 sets):
*Set 1 –
6 reps @ 65% 165
*Set 2
– 4 reps @ 75% 185
*Set 3
– 2 reps @ 85% 215
*Set 4
– 2 reps @ 90% 225
*Set 5
– 4-6 reps @ 85% 215 x 6
C.
Freestanding Handstand Hold; 45sec or accumulate the time, 3 sets, rest as
needed
*Use a
spotter or nose to wall variation if you need it – the goal is 45 consecutive
seconds upside down
Complete unbroken, these were tough after
the metcon part
D.
Incline Windmill + Reverse flys; 10 + 10 x 3 sets, rest 60sec
Complete
with 5#/hand
E.
Standing Banded Abs; 15 reps x 4 sets, rest 60sec
Complete with thin red band hanging from
low pull up bar
P.M. If you have the time perform the
below workouts 3-4 hours after above. If you do not have the time then you may
combine both a.m. and p.m. sessions but just move C, D, E to the end
We did this in one session, before doing C,
D, E
C. On a
Continuous clock:
AMRAP
in 3 minutes of:
3 Hang
Squat Cleans (135/95 lbs)
6
Thrusters (135/95 lbs)
9
Shoulder to Overhead (135/95 lbs)
12 Box
Jump-Overs (24″/20″)
+
When
running clock hits 6:00min complete,
+
For
time:
Row 750
Meters
+
When
running clock hits 12:00,
+
Repeat
all of the above
Round 1 = 1
round + 10 box jump overs, 3:05.8 (average pace was 2:03.9)
Round 2 = 1
round + 6 box jump overs, 3:02.9 (average pace was 2:02)
My
shoulders were so tired for the barbell part.
Sunday
A.M.
A. On a
Continuous clock:
AMRAP
in two minutes of:
4/2
Muscle-Ups
8
Deadlifts (225/155 lbs)
+
On the
5min mark
+
AMRAP
in two minutes of:
4 Power
Cleans (185/135 lbs)
8 Chest-to-Bar
Pull-Ups
+
On the
10min mark
+
AMRAP
in two minutes of:
4 Front
Squats (155/105 lbs – from the floor)
8 Toes
to Bar
+
On the
15min mark
+
AMRAP
in two minutes of:
4 Power
Snatches (135/95 lbs)
20
Double-Unders
+
On the
20min mark
+
Repeat
all of the above
*The
total of 2 rounds should take 37min
* Post
results as follows:
MU/DL –
3 rounds + 2 / 3 rounds + 1
PC/C2B
– 3 rounds + 1 / 3 rounds
FS/T2B
– 4 rounds / 4 rounds
PS/DU –
3 rounds + 2 / 3 rounds + 1
I felt
pretty good on this, I felt like I was able to keep pushing hard despite being
tired
P.M.
Every 2
minutes, for 30 minutes (15 sets):
30-45sec
Heavy Sled Push (Heavy but must remain moving entire time)
5-8
Strict Handstand Push-Ups
1
Legless Rope Climb
The sled
pushes were unloaded, and ended up being 50-55sec to get down and back across
the gym, this part was the hardest because my quads were on fire. I did 5 HSPU
every set, started breaking into 3/2 towards the end. Then I did 2 sets with
the legless rope climbs, 1 set with no rope climb, 2 sets with legless, and so
on…then the last set was supposed to be no rope climb but I just did one since
it was the last set. This was really hard.
+
B1. GHR
@ 3011; 8 reps x 3 sets, rest as needed
Complete,
unweighted
B2. GHD
Sit-ups; 15-20 reps x 3 sets, rest as needed
18 reps
each set
+
20min
of Ankle and Hip Mobility
Complete,
mostly hip stretching
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