Week 8 (Transition Week)
(8/19/14)
Tuesday
A. Back Squat; 8-10 reps
x 3 sets,
rest 4min
*Work as heavy as you can for each set
180x10, 185x10, 190x10
Videos for 185 and 190:
B.
2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk
50-foot Overhead Walking Lunge (155/115
lbs)
*I am very hesitant on letting you use
prescribed load. If there is any pain at all getting weight here you have to
decrease load!
9:11. I used the prescribed load and it
felt fine.
Wednesday
A.
EMOM, for 15 minutes:
2 Power Cleans (not TnG reps)
*Goal is geared more towards technique
and solid receiving positions rather then load
*increase in load but keep in mind
goal….no wide feet!
115, 120, 125, 125, 135, 135, 145, 145,
155, 155, 165, 165, 175, 175, 185
B.
Segmented Snatch Deadlift (1” off
floor, above knee, high hang + Stand); 1 rep
x 4 sets, rest 2min
*1-2sec complete pause at each
position. Do not get carried away on loading!
*The point is posture and position not
how much you can screw up your snatch position in order to lift most weight.
*If you do not start understanding and
focusing on the reason “why” we are doing certain barbell complexes then you
will not get better at your weightlifting. This is a posture and positioning
lift. It will give you and me valuable feed back on what part of your pull you
are weak at.
*I want to see everyone do 1 set with
less then 50% of their 1RM before they begin. If it is not perfect then you
have no reason to increase load. If you do increase with bad mechanics then you
have lost the point of the movement and gd luck getting better!
135, 145, 145, 145 (no straps)
B. “Helen”
Three rounds for time:
Run 400 meters
21 KBS (24/16kg)
12 Pull-ups
8:18. Need to do the 2nd and 3rd run
faster to get sub 8 next time.
Thursday
A.
Front Squat Waveload; 4-3-2-4-3-2,
rest 2-3min b/w sets
(Loading %’s) 75-80%, 80-85%, 85-90%
;
80-85%, 85-90%, 90-95%
165, 175, 190, 175, 190, 200 (almost missed
my 2nd rep at 200, back got a bit soft on the way up but my knees
stayed out)
B.
For time on a continuous clock:
Row 2000 Meters
12 Front Squats (155 lbs – from rack)
20 Pushdowns (heavy)
10 Front Squats
20 Pushdowns (heavy)
8 Front Squats
20 Pushdowns (heavy)
18:40. My average pace on the row was
2:08.4, so it took me 8:33.8. Pushdowns I used 90#, and I did 6/6, 6/4, 5/3 on
the front squats.
+
When the clock hits 24:00, complete
+
Two rounds for time of:
50 Unbroken Double-Unders
50 Banded Front Squats @ 10x1 (If you
break tempo you start all over) Only 1sec pause at top of squat
8:26. The double unders were not an issue.
The first set of FSQ were at tempo, very challenging. I rested about 2min
before the 2nd set and could not stick to the tempo, but finished
without re-racking the bar.
Saturday
A.
EMOM, for 15 minutes (10 sets):
Hang Power Snatch + Power Snatch
Suggested loads per set (by %) of Power
Snatch: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90
75, 85, 90, 100, 105, 105, 115, 115, 120,
120, 125
B.
Segmented Snatch Deadlift (1” off
floor, above knee, high hang + Stand); 1 rep
x 4 sets, rest 2min
*1-2sec complete pause at each
position. Do not get carried away on loading!
*Just checking to see if you learned
anything from Wednesday
145, 155, 155, 165 (with straps)
C.
For time:
21 Squat Jumps (75 lbs)
7 Inverted Row w/ V-Bar
+ 7 Rope Push
Down
15 Squat Jumps (75 lbs)
7 Inverted Row w/ V-Bar + 7 Rope Push
Down
9 Squat Jumps (75 lbs)
7 Inverted Row w/ V-Bar + 7 Rope Push
Down
4:22. This did not wind me really, it was
all muscle fatigue
Sunday
A.
For max reps:
2 Minutes of Rope Climbs,
-Rest 60 seconds
2 Minutes of Alternating Pistols,
-Rest 60 seconds
2 Minutes Double Unders
7 rope climbs (felt like I sucked at
these), 36 pistols (these sucked, I jumped in with everyone else and didn’t
warm them up properly), 204 double-unders (unbroken)
B.
Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24
kg)
15 Pull-Ups
Run 400 Meters
*If
you break on the 30 swings, you must start the set over.
29:45 –
This was awful. Every part of it.
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