Week 4 - 9/16/14
Tuesday
A.
Every two minutes,
for 12 minutes (6 sets):
Hang Snatch
(mid-thigh) + Snatch @ 75-80% of 1-RM Snatch
115 for every set; missed
from the ground on the 3rd and 5th sets. This is 75% of
150 (15# below my 1RM), but I stayed at this weight to get better technique.
Some reps did feel better, but just not consistent yet.
B.
Every 2 minutes,
for 10 minutes (5 sets):
4-Stop Halting Snatch
Deadlift @ 95-105% of 1-RM Snatch
*Pause for 3 seconds
at each of the following positions:
2″ off the floor,
mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS!
155, 165, 165, 170, 175;
need to work more on keeping chest up on first 2 positions
C.
Every 2 minutes
and 30 seconds, for 20 minutes (8 sets):
Back Squat
Increased weights from
last week on all sets except the last 2, since these sets were close to failure
6 reps @ 60% of 1-RM
150 (+5)
4 reps @ 70%
175 (+5)
2 reps @ 80%
200 (+5)
6 reps @ 70%
175 (+5)
4 reps @ 80%
200 (+5)
2 reps @ 90%
225 (+5)
4 reps @ 85%
210 (same)
4 reps @ 85% 210 (same)
*Same loads as last
week for those that missed any lifts. If you made all lifts last week, you may
increase the weight – but do not increase by more than 3%.
D.
Complete as many rounds
and reps as possible in 12 minutes of:
:30-60sec Over Head
PVC Hold with banded KB”s
24 Heavy Russian
Kettlebell Swings
*The KBS is a dynamic
Hip Hinge. It should look identical to the top of a Deadlift. If you do not
perform these correctly they will not carry over into your deadlift. So do your
best to perform these correctly.
*Use the same weight
you used last week for the swings – your goal is to see if you can achieve the
same or greater total volume despite a more challenging rep scheme.
5
rounds + 10ft walk. I used 80# KB again, did sets of 6, felt like my grip was
the limiting factor instead of leg power. I did 15# KBs on bamboo bar for OH
walks down and back across the gym.
Wednesday
A.
Narrow-Grip
Overhead Squat @3311; 3 reps x 5 sets,
Rest 2-3 minutes
*This is the last week
we’ll work on these holds. Go as heavy as possible in the narrow-grip position
you have found to be most stable.
85, 95, 105, 115, 125
B1. Kneeling Cable
CrossOvers; 15 reps x 5 sets, rest 30
I did the wrong thing
here, I did bent over cable crossover with 12# dumbbells. These felt beneficial
on my shoulders though.
B2. Banded PVC Holds
on flat bench; 30-60sec holds x 5 sets, rest 2min
60 sec each set with 25#
KB’s
C.
Against a
five-minute running clock,
Row 1000 Meters
AMRAP Bar Pull Overs
in Remaining time
6 pullovers. Row took
4:04.3 at a pace of 2:02.2
+
Rest 2 minutes
+
Against a five-minute
running clock,
Run 800 Meters
AMRAP Chest-to-Bar
Pull-Ups in remaining time
22 chest to bar; Run took
3:28
+
Rest 2 minutes
+
Against a five-minute
running clock,
Row 1000 Meters
AMRAP
Bar Dip holds
in remaining time (use rings if no pain)
40 sec hold; Row took
4:03.1 at a pace of 2:01.6
Thursday
A.
Every 2 minutes,
for 20 minutes (10 sets):
Power Clean x 1 rep
(Loading per set (by
%): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+)
100, 110, 120, 125, 135,
145, 155, 165, 175, 185
* These should all be
caught in a solid receiving position. As the loads increase they should not
look like you are doing a weighted jumping Jack!
B. SS Yoke Bar Box
Squats @ 145#; 10 sets x 2 reps, 35-45sec rest
*Below parallel on box
Complete; working on
keeping my shins vertical and really feeling these in the glutes/hammys
C.
EMOM, for 30
minutes:
Minute 1 – 15 Belted
Band Box Squats – I will show you these
Minute 2 – 10 Toes to
Bar
Minute 3 – 10 Burpee
(no pushup) Box Jump-Overs (20″)
Complete. I did 15 banded FSQ with
thin red band for minute 1 instead.
D.
Glute-Ham Raises
@3011; 6-8 reps x 3 sets,
Rest as needed
8 unweighted with hands on
head; 8 (5# behind head), 8 (8# behind head)
Saturday
A.
EMOM, for 10
minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
135
*Sets 3-4 – 65%
160
*Sets 5-6 – 75%
185
*Sets 7-8 – 80%
195
*Sets 9-10 – 85% 210
B. Jerk Recovery from
Cage; Build to a tough but comfortable Single in 5 attempts
1) Start in your
receiving stance with your arms locked out and feet in location.
2) Press up and hold
the bar, stabilizing the barbell by aligning it with your shoulders and trunk.
3) Step and bring your
front foot back, then step your back leg forward to bring both legs stacked
under your hip. Press up and balance the bar overhead as you step together.
Felt these out up to 175.
C. Jerk Balance from
Cage; Build to tough but comfortable single in 5 attempts
1) For the setup, the
bar should start at or above your forehead, about an inch or so before you lock
out.
2) Back foot anchored
down in receiving stance. Front foot is about halfway forward.
3) Perform Jerk
Balance by stepping front foot forward and punching body through.
4) Stand up and
Recover
Didn’t do these, felt like
this launched me forward too much
D. Jerk Drop &
Recovery; Build to tough but comfortable Single in 5 attempts
1) For the setup, the
bar should start at or above your forehead, about an inch or so before you lock
out.
2) Feet Together and
body behind bar
2) Perform a Jerk
Drop, stepping forward and jumping under the bar.
3) Perform a Jerk
Recovery, standing up out of the split.
Felt these out up to 195.
E.
Three rounds for
time of:
10 Bar PullOvers
10 Jumping Dips
10 Bamboo bar strict press
(15# KBs)
10 Tall Seated Box
Jumps (as tall as possible)
10:35. The jumping dips
felt really good, strict press still feel a little stiff and junky, used 30”
for box jumps.
Sunday
A.
Three sets of:
60 seconds of Rope
Climbs
4 reps each set
-Rest 30 seconds
30 seconds of Left Leg
Weighted Pistols (16 kg)
5, 4, 1…lost my balance
and kept falling
30 seconds of Right
Leg Weighted Pistols (16 kg)
3, 4, 3
-Rest 30 seconds
B.
Take 10-15 minutes
to build to a heavy-ish Clean
*The pistols will
effect your clean so don’t get upset if todays cleans feel heavy as shit!
185
C.
EMOM, for 10
minutes:
10 Burpees (no pushup)
Over the Barbell
1 Clean
Score = 1,750 (used 175
for every single set)
*Score will be the sum
of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 +
285 + 275 + 275 + 285 = 2860 lbs).
*If you fail to
complete a successful clean within one of the 60-second periods, you will
receive a score of 0 for that particular set.
(5:00 or so transition)
D.
For time:
Run 800 Meters
20 Front Squats (155
lbs)
Run 800 Meters
20 Deadlifts (205 lbs)
Run 800 Meters
19:23. This really sucked.
I did sets of 5 on the front squat, and on the deadlift, except for singles on
the last 5 deadlifts.
*Load your own
barbells. Front squat must start from the ground, not off a rack.
*Deadlifts will feel like a ton after those front squats and
runs!
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