Week 1 (10/14/14)
Tuesday
A.
Every 30 seconds,
for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) –
Drop Snatch (use rack) x 1 rep
Interval 2 (1min) –
High Hang Snatch x 1 rep
Interval 3 (1:30min) –
Snatch x 1 rep
Complete @ 105 with no
misses, these felt really good, solid on the catches and did the drop snatch
for all of the sets
*Perform all movements
at 65% of your 1-RM Snatch. If you aren’t confident performing a drop snatch
with 65%, modify the movement to a Snatch Balance and allow yourself to dip and
drive a bit.
B.
EMOM, for 10
minutes:
Strict Bamboo Shoulder
Press x 1 rep
*try and build to a
tough set with no pain
40, 45, 50, 55, 60, didn’t
successfully get 62 because it kinda hurt so I stopped there
*Once you have found
your tough set (we will use for this entire cycle), then perform the following:
+
Two sets of:
Strict Bamboo Shoulder
Press x Max Reps @ 75% of today’s 1 tough rep
Rest 3 minutes between
sets
Reps with 45lb = 11, 11
C.
AMRAP in 12
minutes of:
3 Power Snatches (105
lbs)
6 Stationary Reverse BB
Lunges (105 lbs)
9 Bar Dips w/Pause @
1112
7 rounds even, bar dips
were the hardest part, and I even jumped out of the bottom a bit
D1. Bent-Over Barbell
Row; 8-12 reps x 3 sets, rest as needed
115 x 12, 120 x 10, 120 x
10
D2. Standing ab crunch / Paloff hold with band
super set
*15 banded ab crunches
followed by 20 seconds on each side of holds
Complete
Wednesday
A.
Every 2 minutes,
for 20 minutes (10 sets) of:
Power Clean + Hang
Clean + High Hang Clean
+ 3 Jerk Dips
*Sets 1-3 – 55-60% 115
*Sets 4-6 – 60-65%
125
*Sets 7-8 – 65-70%
135
*Sets 9-10 – 70-75% 145 for set 9, 150 for set
10
*Do your best not to
drop bar throughout the complex. However, if your pulling positions start to
suffer because of this I’d rather you drop bar and reset.
B.
Front Squat @
41X1; 5-6 reps x 4 sets,
rest 3 minutes
*Stick to tempo!
-Start around 70% and
use today to build to figure out what you are capable of for this rep scheme.
Each week I will be asking you to increase the loading by approximately 5% each
week, so be sure to track your results and pick the right starting
weight!
125 x 6 for each set,
these were so hard! This weight was 25lb below my 70% 1RM FSQ
C. On a continuous
clock complete:
9, 7 and 5 reps for
time of:
Hang Squat
Clean
(135lbs)
Bar Pullover
6:08, I felt like I did
pretty good cycling the cleans
+
Rest until the running
clock hits 10:00
+
Three rounds for time
of:
20 Wall Balls (you
choose load) 9’ target
20 Chest-to-Bar
Pull-Ups
8:46 with 10# wall ball,
I’m not happy with this, wall balls were so rusty (but no pain) and I dropped
the ball if I felt like I had to reach awkwardly for it. I did regular kipping
C2B for the first 2 rounds, then did butterfly for the 3rd.
Thursday
A. Every 2 minutes,
for 10 minutes (5 sets) of:
Jerk Balance from Cage
x 1 rep
185, 195, 195, 205, 205
- these were so wobbly
C. Every 90sec for
6min (4 sets):
Heavy Jerk Dips x 3
reps
Load: 215, 220, 225,
230lbs
Complete
C.
Every 2 minutes,
for 8 minutes (4 sets) of:
Deficit Deadlift
(use
3 rubber mats) – NO BOUNCING WEIGHTS OF FLOOR!
8 reps @ 50%
150
6 reps @ 60%
180
4 reps @ 70%
205
2 reps @ 75% 220
D.
Every 90 seconds
for 12 minutes (8 sets):
Speed Deadlift x 3 reps @
60%
I did Every 2 minutes for
3 sets plus every 90 sec for 3 sets of: 2 speed deadlifts @60% (180lb) and 2
yoke bar good mornings in the chains (60lb)
*Reset the barbell
every time on the floor…DO NOT perform these touch and go.
*Goal is to find
tension and be “screwed” into ground at start of each lift. If you are the type
where your second rep feels better then first then this is your time to fix
that.
E.
3min AMRAP of:
Row 500 Meters
DB Floor Press x Max
Reps in remaining time (use weight where you could do no more then 12-15 reps
on first set)
Rest 3 minutes x 5
sets
DB press with 20# DBs,
reps = 17, 17, 17, 19,18 – this weight is overall a light weight for me, but I
think it was a good choice because my shoulder had no pain during and no pain
the next day. Row times = 1:53.9, 1:53.1, 1:52.8, 1:53.4, 1:52.3 – this was
pretty much all I had on the rows
Saturday
A.
Every 90 seconds,
for 15 minutes (10 sets):
Snatch x 1 rep
*Build by feel. Load
should be secondary to perfect mechanics. If the rep isn’t technically perfect,
do not add load.
100, 105, 110, 115, 120,
120, 125 (fail), 125, 125, 130 – these didn’t feel that great once I hit 120, I
was wobbly when I caught and a bit forward
B.
EMOM, for 12
minutes:
Front Squat + 3
Jerk
Dips
Sets 1-2 – 60%
130
Sets 3-4 – 70%
150
Sets 5-6 – 75%
160
Sets 7-8 – 80%
175
Sets 9-10 – 85%
185
Sets 11-12 – 85-90% 190 for set 11, 195 for
set 12
C.
Every three
minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (55
lbs)
5 inverted Hang On
Rings
2:35, 2:35, 2:33, 2:32,
2:31, 2:33, 2:35, 2:34 – my run was between 1:38 – 1:44 for each set, the push
presses did not hurt, and the inverted hangs were definitely easier than
muscle-ups, but felt like a pretty appropriate scaling option
Sunday
A.
Every two minutes,
for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
140
*Set 2 – 5 reps @ 65%
165
*Set 3 – 3 reps @ 75%
185
*Set 4 – 2 reps @ 85%
215
*Set 5 – 2 reps @ 90% 225
B.
Every two minutes,
for 6 minutes (3 sets):
Back Squat x 10 reps @
75%
We went at the 14:00 from
a clock continuing from part A. I got all 10 reps at 185 each set, but they
took 0:52, 0:54, 1:20
C.
Three rounds for
time of:
10 Deadlifts (205
lbs)
20 Pull-Ups
5:50 – deadlifts were
broken into 6/4, 3/3/2/2, 3/3/2/2; butterfly pull-ups were done in sets of about
10/5/5 – I just came off the bar on these if I felt like I was losing control
at the bottom
+
Rest until the running
clock hits 10:00
+
For time:
Row 60 calories
60 Walking Lunges (70/53lbs) – Use KB’s
8:24 – the row took 3:59 and KB’s held at sides
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