Tuesday
9/2/14
A.
Every two minutes, for 16 minutes
(8 sets):
High Hang Snatch + Snatch with No Foot Movement @ nothing over
65% of 1-RM Snatch
65, 70, 70, 75, 80, 80, 80, 80
“The lack of a hook grip eliminates the
use of any “jerkyness” and assures smooth acceleration during the pull, and the
lack of foot movement and intent to keep the ball of the foot planted on the
ground means you have to start pulling under IMMEDIATELY after extension.
The result is a smooth pull and a FAST
descent under the bar. This exercise has a very positive influence on the
snatches of some athletes here, and I encourage everyone to try it.
We now do it twice a week, once heavy,
and once as a warmup for regular snatching.”
Glenn Pendlay
*For the Snatch with No Foot Movement,
set your feet in your receiving position, and try not to let the ball of your
foot leave the ground throughout the snatch. You will need to be aggressive in
your turnover and quick in your descent.
*Goal is to start having an active 3rd
pull and train speed under bar.
*We will introduce some squat snatches
here so keep it light and if shoulder don’t feel right then go to power
B.
Every 2 minutes, for 10 minutes (5
sets):
4-Stop Segmented Snatch Deadlift @
95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the
following positions: 2″ off the floor, immediately above knee, mid-thigh, high
hang)
*Use Straps!
*This load will be extremely tough to
maintain back position! So if back position is not there decrease load a bit!
160 for all sets, felt tough, shaky holding posture
C.
Every 2 minutes and 30 seconds, for
20 minutes (8 sets):
Back Squat
Wave loading
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%
220 (same as last week)
6 reps @ 80%
200 (+5#)
4 reps @ 80% 200 (+5#)
*If you made all lifts last week, you
may increase the weight – but do not increase by more than 3%.
D.
EMOM, for 15 minutes:
Minute 1 – 45 seconds of Strict
Handstand Push-Ups
(Same scaling options as last week)
24, 22, 20, 21, 21 (worked on keeping my
shoulders in the correct position on these
Minute 2 – Bent-Over Barbell Row x 8-10
reps @ 21X0
130 x 9, 8, 8, 9, 9
Minute 3 – Glute-Ham Raises x 6-8 reps
@ 3011
8 reps each time
*This is exactly the same as last
week…be better this week!
Wednesday
*Shoulder rehab Stuff
A1. Narrow-Grip Overhead Squat @3311; 3
reps x 5 sets,
Rest 90sec
*goal is to set your hands in your
jerk-grip position or even narrower, slowly descend and hold the bottom
position for 3 full seconds – see if you can build to more than you did last
week. But if you can’t don’t sacrifice form and position for load!
55, 60, 65, 70, 85 – all in jerk grip
A2. L-Seated Legless Rope; 15’ x 5
sets, rest 90 sec
*Accumulate 15′ – if you can do it in
one attempt, do so, if you only make it up 5′, drop back down and repeat two
more times
Subbed 10 L-sit pull ups per set, which were tough. I only got
4-5 unbroken at the most, them many of them were done as singles
B.
Every 8 minutes, for 24 minutes (3
sets) of:
Row 1000 Meters
20 Burpees no-pushup Over barbell
10 seated box jump to 20”
20 shrugs with farmer’s handles (40#/hand)
*Compare results to July 9th!
6:34, 6:47, 6:53. Row paces were 2:04.5,
2:04.8, 2:06.3. My hamstrings were dead.
Thursday
A.
Every 2 minutes, for 16
minutes (8 sets):
High Hang Clean + Hang Clean + Clean
*Drop after each clean and reset into
a good position for the next rep.
125, 125, 135, 135, 145, 145, 155, 165
B.
SS Yoke Bar Squats w/ 45-50% of 1RM
BackSquat; 10 sets x 2 reps, 35-45sec rest
*Use a box and position so that you are
right at parallel
125 x 10 sets, then built to 210 for my max double
C.
EMOM, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell
Swings
Minute 2 – 10 DB/KB Walking Lunges
Minute 3 – 12 Burpee no-pushupBox
Jump-Overs (24″/20″)
*Same load as last week!!!
Used the 70# KB again, used 45’s for the lunges (40’s last
week), did all 12 burpee no push-up box jumps again.
Saturday
A.
Every 90sec for 15min (10 sets):
Push Press + Split Jerk
(Pause for 3-4
seconds in the split jerk receiving position before recovering.)
*Build over the course of the 10 sets.
*Pay very particular attention to your
dip and drive in your Push Press. Do not look past this movement to get to the
Jerk.
55 x 3 sets, 65 x 3 sets, 75 x 4 sets. Felt a little tentative
on the push press, but split jerk was feeling fine on my shoulder.
B.
Every 3 minutes, for 18 minutes (6
sets):
Back Squat
Min 0 - 4 reps @ 70% of 1-RM
170
Min 3 - 3 reps @ 80%
195
Min 6 - 2 reps @ 85%
210
Min 9 - 2 reps @ 90%
220
Min 12 - 2 reps @ 90%
220
Min 15 - 2 reps @ 90% 220
C.
Five rounds for time of:
3 Bar Pullovers
6 Chest to bar Pull-up with band
12 Rope Pushdowns
24 Face Pulls
15:36. I think I did 6 rounds, I sort of
lost count but I think I was on my last round, so I just did one more round to
make sure. I used the thicker red band for the C2B.
*Scroll to 4:09 part of video and watch
to learn set up
*No lower then one hand above
belly button. Set pins up in Power Rack
80x8, 90x8, 100x8, 110x8, 120x8 – I did one
extra set because I started too light. The first set felt hard, but then I was
able to do a lot more and they felt like they were using my core more and more
as I increased weight.
D2. Perfect Push-Ups on SB; 20-40
Unbroken reps
(make these perfect – they’re not for time, so don’t rush through
them)
Rest as needed
20, 25, 25
Sunday
A.
Three sets of:
:60sec of L-Sit On Rings (accumulate as
much time under tension as possible)
50sec, 45sec, 43 sec
-Rest 30 seconds
:60sec of Handstand Walk (accumulate as
much distance as possible)
96ft, 104ft, 112ft
-Rest 30 seconds
B.
Take 10-15 minutes to build to a
heavy-ish Clean (Not a 1RM)
195, squat clean without oly shoes!
C.
Every 3 minutes, for 24 minutes (8
sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Total score = 1425 (175, 175, 175, 175, 180, 180, 180, 185 –
all power cleans)
*Scoring – Your total score is the sum
of your heaviest successful cleans performed within each of the 3-minute
increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855).
*You may only take 1 attempt within the
3-minute increment, if you fail your sum is 0 for that round.
*If you do not make it to the Clean
then your score is 0 for that round and you now know what you need to get
better at.
D1. Weighted GHD Hip Extension @ 2013;
8 reps x 3 sets,
Rest as needed
10, 12, 12#
D2.
GHD Sit-Ups; 15 reps
x 3 sets, Rest as needed
complete
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