Tuesday
A.
Clean Cluster 1.1.1 x 5 sets, rest as needed
*Build
to a tough triple
145, 155, 165, 175, 185x2 (failed
on the 3rd, legs were a little tired)
B.
EMOM, for 8 minutes:
3
Front Squats @ 60% bar weight + 25% band tension
135# barbell, these were tough
C.
For time:
3
Unbroken Power Cleans (225/145 lbs)
3
Bar-Facing Burpees
6
Unbroken Power Cleans (205/135 lbs)
6
Bar-Facing Burpees
9
Unbroken Power Cleans (185/125 lbs)
9
Bar-Facing Burpees
12
Unbroken Power Cleans (135/95 lbs)
12
Bar-Facing Burpees
*Athletes
must change their own weights. You may rest the barbell in the front-racked
position, but if it stays on the floor any longer than one second, you must
start the set over. If the loading is too heavy for you to perform safely,
scale the loads to weights that make sense for you.
4:16
+
Rest
a full 15-20min so you are completely recovered
+
For
time:
“Dyslexic
“Fat” Jackie”
Row
1000 Meters
50
Chest-to-Bar Pull-Ups
30
Thrusters (95/65 lbs)
8:28
(averaged 2:04.7 on the row, did mostly 10’s on the C2B, did 19 + 11 on the
thrusters)
Optional
Additional Session
Every
6 minutes, for 30 minutes (5 sets), for times:
Run
800 Meters or Airdyne 1mile
Goal
is to run or Airdyne each set as fast possible.
*Note
times for each set.
Did not
complete
Wednesday
A.
3-Position Snatch @ 75-80% x 4 sets, rest as needed
(High
hang, mid-thigh, below knee) – Do your best not to drop bar
Complete with all sets @ 125, no
fails, it helped a lot when you corrected me to keep pulling the bar back
towards me
B.
For time:
21
Muscle-Ups
15
Power Snatches (165/110 lbs)
9
Strict Handstand Push-Ups to Deficit (8″/4″)
TIME
CAP: 9 Minutes
*If
you cannot complete this rep scheme in under 9 minutes, scale the movements or
the loads. This workout is intended to be very fast, with some of the best
athletes in the world I’m sure completing it without breaking up the reps. If
you need a few breaks, that’s ok, but if you think you’ll spend more than 5
minutes on muscle-ups, scale down the reps to something that can be done in
closer to 3-3:30 minutes. Make similar adjustments, if necessary, to the
snatches and handstand push-ups.
7:06
(muscle ups took about 2:30, snatches took about 2:30)
C.
At the top of each minute, for 35 minutes, you will rotate stations and try to
accumulate as many reps or meters as possible of each movement. (7 sets each)
Eight
sets of (total of 32 minutes):
Min
1- 45sec Row (max meters) – females damper 3, males damper 4-5
Meters
= 195, 197, 198, 197, 200, 201, 202 (average pace 1:55-1:51)
Min
2 – 30sec Strict bamboo Press (max reps) – pick a load where you can get
at least 10 reps and stay at that load so sets 5-8 will be tough and maybe only
getting 6-8
20#
KB’s on each side x 10 each set except 9 on the last set, these were still
tough to get 10 but probably could have used a little bit more weight, I just
like to focus on activating the correct muscles on these
Min
3 – 45sec Box Jump Overs (24/20”) (max reps)
23, 24,
24, 23, 24, 25, 25
Min
4 - 30 seconds of strict Ring Dips (max reps)
10 reps
on each set except 9 on set 5, broke these into 3’s, 2’s, 1’s
Min
5 – 45sec unbroken Bentover rear DB Flys x 12 reps (light weights)
10#
DB’s, these feel good for my shoulders
…and
so on until clock reaches 35min
I liked this EMOM, I was breathing
heavy but felt really good at the same time
D1.
Chest supported Supine DB Row @ 2111; 8 reps x 3 sets, rest as needed
35#
DB’s for all sets
D2.
GHD Sit-Ups; 12-15 reps x 3 sets, rest as needed
15 reps
each set
Thursday
A.
Deadlift, rest 2-3min b/w sets
10
reps @ 55% 160
10
reps @ 65% 190
6
reps @ 75% 220
8
reps @ 80% 235
6
reps @ 85% 250 (these
felt strong)
4
reps @ 95% 280 x 2
failed attempts, then finally got it once L
B.
For time:
40
Wall Balls (30/20 lbs)
20
Chest-to-Bar Pull-Ups
30
Wall Balls
15
Chest-to-Bar Pull-Ups
20
Wall Balls
10
Chest-to-Bar Pull-Ups
10
Wall Balls
5
Chest-to-Bar Pull-Ups
7:06
*Only
2 work sets here so make sure you start heavy. You should be pretty warmed up
so do not take too many warm-up sets
C1.
SS Bar Good Morning @ 2111; 8 reps x 2 sets, rest 60
80#,
90#
C2.
Seated reverse Grip Cable Row (use wooden dowell) @ 21X0; 6 reps x 2 sets, rest
60
140 for
both sets
C3.
GH Raises @ 3011; 8 x 2 sets, rest 60
With
10# DB
Optional
Additional Session
Must
be 3-4 hours apart from above
Six
sets @ 75-80 effort (same output each set):
40
Calories on AirDyne
20
Overhead Walking Lunges (135/95 lbs)
10
Meter Handstand Walk
Rest
4-6 minutes – use that time to mobilize your hip flexors!
Did not complete
Saturday
A.
Jerk Footwork Drills and Jerk Positioning – (I will help you with this)
-Get
into squat stance and mark a straight chalk line in front and behind feet.
-Step
front foot out so heel is in front of top line, mark a line through middle of
foot.
-Take
backfoot and place toe on back line. Mark straight chalk line in back of heel.
Your toe will land immediately behind this line
Perform
10 “Jump and Land” without a barbell using the foot work markings,
Complete,
my natural stance on these I guess has been too wide
+
5
split jerks with an empty barbell
Complete
+
Jerk
Balance; 3 reps x 3 sets, rest 1min
*Light
loads
45, 55,
65
B.
Every two minutes, for 16 minutes (8 sets):
Front
Squat + Jerk
*Set
1 – 55% 125
*Set
2 – 65% 145
*Set
3 – 75% 165
*Set
4 – 80% 175
*Set
5 – 85% 185
*Sets
6-8 – 90% 195, 200,
200 – felt kinda difficult
C.
Every 2 minutes, for 12 minutes (6 sets):
Back
Squat
*Set
1 – 5 reps @ 80% 200
*Set
2 – 3 reps @ 85% 215
*Set
3 – 1 rep @ 90% 225
*Set
4 – 5 reps @ 85% 215
*Set
5 – 3 reps @ 90% 225
*Set
6 – 1 rep @ 95% 235 –
this felt really good
D.
For time:
21
Thrusters (95/65)
7
Muscle-Ups
18
Thrusters
6
Muscle-Ups
15
Thrusters
5
Muscle-Ups
12
Thrusters
4
Muscle-Ups
*Compare
to January 17th
6:19
(My time on Jan 17 was 7:27, muscle ups have gotten better!)
Sunday
A.M.
A.
Three sets for times of:
12
Ring Dips
12
Alternating Pistols w/ (24/16kg KB)
30
Double-Unders
6
Strict Handstand Push-Ups
Rest
as needed
*These
should be done for speed and efficiency. Sprint through thinking about things
like positioning, mechanical efficiency and how you approach your transitions.
2:20, 2:06, 1:57 – pistols were
tough!
B.
On a Continuous clock:
AMRAP
in 12 minutes of:
5
Power Snatches (135/95 lbs)
10
Toes to Bar
15
Box Jump-Overs (24″/20″)
8
rounds (I think it was 8, there is a small possibility I miscounted and only
got 7, I was a full round ahead of Zach)
+
When
the clock hits 20:00, perform the following…
+
C.
AMRAP in 6 minutes of:
10
Shoulder to Overhead (135/95 lbs)
10
Back Squats (135/95 lbs)
10
Burpees Over the Barbell
3
rounds + 8 reps
P.M.
Every
4 minutes, for 32 minutes (8 sets) (Same output every set!):
Heavy
Sled Push (30-45 second effort)
10
Close Grip Bamboo Bench Press (heavy enough so that your last 3 sets you may
only get 6-8 reps)
1
Legless Rope Climb
Run
400 Meters
Complete;
I started way too light on the sled and was only using 95# because I was afraid
to start failing, so I used 35# for sets 3-6, and 45# for sets 7-8 – I should
have used 45# the whole time. Then I used 25# KB’s/side for the bench and
subbed 0.5 mile airdyne for the run. I was finishing my sets in 3:10-3:20.
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