Tuesday
A.
Drop Snatch; 1 rep
x 6 sets,
Rest as needed
*Build over the course
of the six sets to a moderate load drop snatch.
*Only build if catch
feels solid
*Stick landing for a
solid 1-2sec
65, 70, 75, 80, 80, 85; I
was able to do an actual drop snatch without dipping and driving and it felt
fine, this helped me work on getting under the bar
B.
Every two minutes,
for 16 minutes (8 sets):
High Hang Snatch + Snatch with No
Foot Movement @ 65% of 1-RM Snatch
*(Last performed on
September 2nd, 2014. Compare notes….are you getting faster and feel more
comfortable with this movement? )
75, 80, 85, 85, 85, 90,
95, 100 – I ended at 20# more than when we did this last time
C.
Every 2 minutes
and 30 seconds, for 20 minutes (8 sets):
Back Squat
6 reps @ 65% of 1-RM
160
4 reps @ 75%
185
2 reps @ 85%
210
6 reps @ 75%
185
4 reps @ 85%
210
2 reps @ 95%
230 (barely got 2nd
rep)
3-4 reps @ 90%
220 x 4
3-4 reps @ 90% 220 x 4
For these last 2 sets, I
was resting a bit at the top, especially before the 4th rep
D.
Three rounds for
time of:
12 Toes to Bar
9 Strict bamboo
presses (10lbs/side)
6 Overhead Squats
(105-115 lbs you choose) – from floor
6:11 – I used 115 for the
OHS, elbow felt a little tight afterwards
Wednesday
A.
EMOM, for 10
minutes (5 sets a piece):
Minute 1 – Bamboo
Bench press 8-10 reps
15# KB’s on each side, 10
reps per set
Minute 2 – Handstand
Walk x 10-15 Meters
35sec HS hold, which got
tough
B1. Kneeling Cable
CrossOvers (use orange band if you have too J); 15 reps x 5 sets,
rest 30
Complete with orange band
B2. Bamboo Holds on
flat bench; 60sec holds x 5 sets, rest 2min
60 sec per set, with 25#
KB’s per side
C.
Every 5 minutes, for
25 minutes:
Row 500 Meters
20 Chest-to-Bar
Pull-Ups
*Complete each set as
quickly as possible.
*Note times for each
set.
*bump the chest to bar
down if you cannot complete entire segment in less then 4min. By this point you
should know what you are capable of doing. Once you pick a repetition number
you can not change it.
I did 15 C2B per set
because I was tentative to do 100 in one workout. Total times were 3:16, 3:19,
3:22, 3:23, 3:04; my row times were 1:59, 1:58.9, 1:59.6, 2:00, 1:58.6; I did
regular kipping for the first 4 sets of C2B and broke them up quite a bit, then
did butterfly on the 5th set and still broke them but not as much
Thursday
A.
Every 2 minutes,
for 12 minutes (6 sets):
SS Yoke Bar Box Squats
2-2-2-1-1-1
*Build as you go. All
sets of 2 should be between 75-85% effort. All 3 sets of 1 should be 90% or
higher in effort
*If you feel good
build to a 1 rep max at end
145, 150, 160, 190, 200,
210, 215 (I did one extra set of the singles)
B.
Every 90 seconds,
for 15 minutes (10 sets):
Power Clean + Front
Squat + Clean
*Build over the course
of the ten sets.
125, 125, 135, 145, 145,
155, 165, 175, 175, 185 (failed on clean) – my legs were more tired from the
box squats than I thought, my second pull was done for by the time I got to 185
C.
Every minute, on
the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings
(16 kg/ per hand)
Minute 2 – 10 total
step-ups with Front-Racked Kettlebells (16 kg)
Minute 3 – 15 Banded
belt box Squats
16-20” box for females
I will need to help
with these
Completed Rx, did 15
banded FSQ with thin red band
*NOTE ABOUT TODAY’S
TRAINING
First of all, it’s not
impossible to make these timeframes…some of you have made it through 4-7 sets
on pace.
Outside of the
physical training benefits, the purpose of these 30-minute EMOMs is mental
hardening, and to do the best you have to put people against the seemingly
insurmountable and find out how they respond. Some people keep trying – giving
everything they have in each 60 second period until the bitter end. Others will
give up because they couldn’t succeed. It’s a nice test for one day to see how
people will hit that wall…and a good opportunity to learn from it in future
workouts/events that test the outer limits.
Saturday
A.
EMOM, for 10
minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
150
*Sets 3-4 – 70%
170
*Sets 5-6 – 80%
195
*Sets 7-8 – 85%
210
*Sets 9-10 – 90% 220
B.
EMOM, for 10
minutes:
Bamboo Press x 2-3
reps with 1 sec hold at top
15# KB’s/side, 3 reps each
time with 2-3sec hold at top, these felt pretty good and I think I can start
using more weight here if they continue to feel good
C.
EMOM, for 10
minutes:
Jerk Balance from
Cage;
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
125, 135, 145, 155, 165,
175, 185, 195, 205, 215
D.
AMRAP in 12
minutes of:
6 Strict Bamboo
presses
9 Strict Pull-Ups
12 Alternating Pistols
6 rounds + 6 strict press –
strict pullups got tough, doing some singles at the end
Sunday
A.
Every 10 minutes,
for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (155
lbs)
6 Bar Pullovers + 12 jumping bar dips
7:01, 7:48 (failed on 2
cleans), 7:37, 7:35, 7:57
The cleans were hard. Row
times = 2:01 – 2:02, runs took 2:00 – 2:10 towards the end. I might have rowed
too hard, but I feel I need to continuously work on pushing my row pace
*The expectation is
that you will have at least 2 minutes of rest between sets. If you are not
getting a bare minimum of two minutes of rest per round, please scale the load
of squat cleans.
B1.
Rope Climbs; 60
sec amrap x 3 sets,
Rest as needed
4 reps each set
B2. SS Yoke gd
mornings; 8-10 reps x 3 sets,
Rest as needed
125 x 10, 130 x 10, 135 x
10 – I rested a little at the top on these to get all 10
B3. Single-Arm DB Rows w/ 1sec pause at top of movement; 60sec
amrap x 3 sets,
Rest as needed
20# DB for all sets (couldn’t get the 1sec pause on my bad shoulder
with any heavier)
18/arm, 19/arm, 20/arm
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