Tuesday
A1. Snatch Sots Press (barbell Only); 5 reps x 3 sets,
rest as needed
Complete with 35# barbell to a box (I think I can try
without the box next time, it just has been awhile since I’ve done these)
A2. Legless Rope Climb; 1-2 ascents x 3 sets, rest as
needed
1 ascent per set, elbows were still tight from 15.2
A3. Handstand Walk; 10-15 Meters x 3 sets, rest as
needed
Complete
B. Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Overhead Squat
*Build to today’s heavy, based on feel and mechanics.
95, 105, 115, 120, 125, 130, 135, 140,
145 (failed snatch, then got it), 150
C. Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 75%-80% (based on feel)
*TnG but absolutely no bounce!
225, 225, 225, 235, 235
D. AMRAP in 12 minutes of:
50 Double-Unders
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
3 rounds + 57 reps
Wednesday
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 – 75-80% 170, 175
*Sets 3-4 – 80-85% 185 for both sets
*Sets 5-6 – 85-90% 195 for both sets, these felt pretty good
B. Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90
125, 130, 140, 150, 160, 170, 180, 180
+
On the 12min mark Perform
+
For time:
3 Squat Cleans @ 80-85% of 1-RM
6 Squat Cleans @ 75-80%
9 Squat Cleans @ 70-75%
*Use one barbell, change your own weights.
Completed with 165, 155, 145 (82.5%, 77.5%, 72.5%), time was
4:26
C. For time:
Row 1000 Meters
15/12 Muscle-Ups
Row 750 Meters
12/9 Muscle-Ups
Row 500 Meters
9/6 Muscle-Ups
Row 250 Meters
6/3 Muscle-Ups
15:39, muscle ups felt good but rowing felt terrible
D1. Barbell Hip Thrusts @ 21x1; 10 reps x 3 sets, rest
45
195 for all sets
D2. Chest Supported DB Row (Incline bench); 12 x 3 sets,
rest 45
25# DBs for all sets
D3. Banded Good Morning (using 2 bands); 15 reps x 3
sets, rest 45
*1 band pulling from cage by feet and 1 band under both
feet)
Stood on a blue band and had thin red band pulling forward
Thursday
A. EMOM, for 15 minutes:
1 Power Snatches (135/95 lbs)
2 Strict Ring Dips
4 Alternating Pistols
Complete, each set took about 0:20
B. Three rounds for time of:
30 Kettlebell Swings (32/24 kg)
35’ hand over hand sled pull
7:23 – I used 100# on the sled for the
first round but I was having a hard time pulling with my left arm, so I took 10#
off for the last 2 rounds
C1. Farmer’s Walk; 50 Meters x 3 sets, rest as needed
Complete wit 35’s on each side (so, 90#/side)
C2. L-Sit; 30-45 second x 3 sets, rest as needed
I chose to only do 30sec each set because these make my
quads sore
D. Two sets for times:
30 Calories of Rowing
Rest 4 minutes
*Treat these as time trials and note your times in case
a row for calories appears in the Open. Also note your avg cal/hr
1:29, 1:27 (paces about 1220 cal/hr and 1250 cal/hr)
Sunday
A.M.
A. EMOM, for 20 minutes:
Odd Minutes – 3 chest supported BB Row w/ bands
55# barbell plus red bands
Even Minutes – 6 TnG Deadlifts @ 60% of 1-RM + 20lbs of
chains per side
175# barbell plus the chains
B1. Banded Seated Leg Curls; 15 x 3 sets, rest as needed
Complete with black bands on each leg
B1. Glute-Ham Raises @ 3011; 8reps x 3 sets, rest as
needed
Complete with 5# DB
B2. OH Banded Crunches (full range bringing elbows to
past hips); 20 reps x 3 sets, rest as needed
Thin red band, thin red band + orange band for the last 2
sets
B3. Reverse Snow Angels; 20 reps x 3 sets, rest as
needed
Complete
+
Airdyne
:30 @ 85% Aerobic Effort – averaged about 65 rpm
:30 @ Easy spin – averaged about 35-40 rpm
x15
P.M.
Partner up if you have someone that can push you. P1
does a full round then P2 immediately goes…..and so on
Five sets each for times of:
Row 600 Meters
6 Power Cleans (205/145 lbs)
12 Burpee Box Step-Overs with Dumbbells (55/35 lbs)
*If performing by yourself the 1:1 work/rest ratio
Complete with Carly as my partner. I held about a 2:02 on
the row, cleans went quick, and did the step-overs with a 20” box. I felt like
I was able to go pretty hard on this, even though my quads were really sore.
No comments:
Post a Comment