5.5.15 - 5.10.15

Tuesday

a.m.

A. Front Squat

*Set 1 – 3 reps @ 50% 110

*Set 2 – 3 reps @ 60% 135

*Set 3 – 2 reps @ 70% 155

*Set 4 – 2 reps @ 80% 175

*Set 5 – 1 rep @ 85% 190

*Set 6 – 1 rep @ 90% 200

*Set 7 – 1 rep @ 95% 210

*Set 8 – 1 rep @ 95+% 225 (5# PR)

Rest as needed between sets.

B. Two sets of:

Row 300 Meters @ 98%

Rest 4-5 minutes

1:03.1, 1:02.5 (paces were 1:45.1, 1:44.1)

C. “Randy”

For time:

75 Power Snatches (75/55)

*Move the barbell 15 feet forward every 25 reps. Mark off a 43″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells you will be using at Regionals.

 3:42

D. 10 Minutes of Cool Down Pace on Airdyne

Complete 

p.m. - Not sure your schedule today but if you can come back 4 hours after first session to better simulate game day that would be nice. Just for today not all the time. It would be totally fine if you couldn't. Just trying to establish a baseline for the Friday workouts.

A. “Tommy V”

For time:

21 Thrusters (115/75 lbs)

12 Rope Climbs (15′)

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

*Mark 9-feet on your rope and practice the fastest possible descent while still stopping completely and showing control on the rope until your hands are below that mark.

 3 rope climbs short of finishing in the time cap. This destroyed me.

B. 10 minutes of Cool Down on Airdyne

 skipped

C.  Seated DB Strict Press @2011; 4-5 reps x 5 sets, rest as needed

skipped

Wednesday

A. For time:

Run 800 meters @ ideal 1600m pace

40 Front Squats (135/115 lbs)

40 GHD Sit-Ups

150 Double-Unders

40 Sumo Deadlifts (135/115 lbs)

40 Box Jump-Overs (24″/18″)

 16:41

C. Airdyne:

30 @ 90% 63-65rpm

30 @ easy spin 40 rpm x 20 sets

Friday

a.m.

A. On True Runner Treadmill

The rec center had the Woodway Curve and it was tough

Three sets of:

Run 400 Meters @ 80% effort, rest 2x work time

2:30, 2:11, 2:10

+

Two sets of:

Run 800 Meters @ 80% effort, rest 5-6min

4:55, 4:52

+

For time:

Run 1 Mile

8:55

p.m.

A. 25 Power Snatches @ 55lbs AFAP x 3 sets, rest 3min

*Play around with rep scheme to see what works best

0:56, 0:59, 0:58 – tried a narrow grip on all sets and this helped my grip last better, then tried some muscle snatches on the first set but couldn’t maintain it long and feel that I don’t make up enough time for it to be worth it.

B. Front squat + bands (75lbs bar weight); 10 reps AFAP x 5 sets, rest 45-60sec

Red bands, 0:20, 0:20, 0:16, 0:17, 0:17

C. 1-arm cable Pull downs; 15/arm x 4 sets, rest 30sec b/w arms (light weight)

10#, 5#, 5#, 10#

D. Seated sled pulls; 40’ x 3-5 sets, rest 1min

4 sets with 45#

E. Seated alternate DB curl; 20 reps total x 3 sets, rest 60-90sec

15’s for all sets

Saturday

a.m.

A. Regional Event 3

For time:

1-mile run

50 overhead squats (135 / 95 lb.)

100 GHD sit-ups

150 double-unders

50 sumo deadlift high pulls (135 / 95 lb.)

100 box jump overs (24 / 18 in.)

Time cap: 26 minutes

I only got 5 box jump overs in the time cap. The mile took 7:48, the OHS took about 4:00 (my legs felt dead), the GHD sit ups took 6:00 which is way too long on these but my legs were killing me, DU’s took 2:00, SDLHP took about 5ish minutes

p.m.

A. Every 3 minutes, for 15 minutes (5 sets):
100' Handstand Walk (as quickly as possible)

Rest until the clock reaches 2:00, and then…

20 Seconds to Snatch
(All five sets on snatch will be opening weight.)

Handstand walks took 0:40, 0:40, 0:38, 0:40, 0:39; I used 145# for my practice start weight and I got it on all sets

Sunday

A. Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups (4.5″/3″) 

*Note your split times!

4 rounds + 11 C2B (14 total reps shy of finishing), I can finish this workout

B. 10 minutes of Cool Down on AirDyne

I am sorry I did not read the email thoroughly and didn’t see this part L

+

3hrs later

+

A. For time:

15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lb.)
1 Squat Clean (255/165 lb.)
1 Squat Clean (265/175 lb.)

1:47, first time doing 15 muscle-ups unbroken!

B.  10 minutes of Cool Down on AirDyne

Shoulda read the email more carefully, I am sorry L