Week 7 (10/7/14)
Transition Week
Tuesday
A. Drop Snatch;
1 rep x 6 sets, rest as needed
*Work on speed and
footwork. Stabilize the barbell in the receiving position and hold for 2-3
seconds checking your balance and positioning before ascending.
80, 85, 85, 85, 90, 95
B.
Strict Bamboo
Shoulder Press; 5 reps x 6 sets, rest as needed
*Build over the course
of the six sets to something moderately heavy
*Add 2.5lbs a side or
even fractional plates so you are building each set
15#/side, 17.5#/side,
20#/side, 22.5#/side, 25#/side, 27.5#/side
C.
For max reps:
60 seconds AMRAP Chest
to Ring
12
Rest 60 seconds
45 seconds Chest to
Ring
10
Rest 60 seconds
30 seconds Chest to
Ring
8
*Note reps achieved
for each set.
+
C.
For max reps:
60 seconds AMRAP Bar
Dips
18
Rest 60 seconds
45 seconds AMRAP Bar
Dips
15
Rest 60 seconds
30 seconds AmRAP Bar
Dips
11
*Note reps achieved
for each set.
Dips were negatives with a
little jump to get out of bottom.
D1.
Bent-Over Barbell
Row @ 1111; 6-8 reps x 3 sets,
Rest as needed
60 x 8, 65 x 8, 70 x 8
D2. Glute-Ham Raises @
2011; 6 reps x 3 sets,
Rest as needed
Complete, focused on
making them perfect with no weight
D3. DB External
Rotation on knee @ 2010; 8 reps x 3 sets, rest as needed (use 8-10lbs)
5# for each set
Wednesday
A1. Narrow-Grip
Overhead Squat @ 3311; 3 reps x 5 sets, rest 90sec
*Let’s see how these
feel after a few weeks away from them…and if these have been helpful, don’t be
afraid to add them into your warm-up 2-3 days/week. Nothing heavy
75, 75, 80, 85, 85
A2. Weighted
Chest-to-Bar Pull-Ups @ 21X0; 4 reps x 5 sets, rest 90sec
*Compare to 9/10/14!
Are you any stronger?
Used thick red band for
these
B. Bulgarian
Split Squats @ 3011; 7-9/leg x 4 sets,
Rest 45sec b/w legs, and 90sec after
the second leg
35’s x 9, 40’s x 9, 45’s x
9, 50’s x 8; these have gotten better, I think I struggled with 35’s or 40’s
the last time we did these
C.
In 30 minutes,
work through the following at 80% intensity depending on feel:
Row 1000 Meters
2 Rope Climbs
20 Meter Handstand
Walk
4 rounds + 530m row; I
kept my row pace at about 2:08-2:09 and it felt pretty hard but I need to get
better at it, so I just rested appropriately on the other stuff to keep it at
80% intensity instead of higher
Thursday
A.
Every 90 seconds,
for 15 minutes (10 sets):
Power Clean x 3 reps @
70-80%
*Choose load based on
feel. No Fails. Focus is on speed and successful reps!
135, 135, 145, 145, 145,
155, 155, 155, 155, 155
B. Take 10min and work
of some split jerks. Nothing heavy just build to something moderate without
pain.
Stick receiving
position for solid 2 sec on each rep
Started at 65 and built to
135, no pain, just kind of wobbly.
C.
Every 2 minutes,
for 10 minutes (5 sets):
4-Stop Halting Clean
Deadlift @ 95-105% of 1-RM Clean
*Pause for 3 seconds
at each of the following positions: 2″ off the floor, mid-patella, mid-thigh,
high hang – USE STRAPS)
195, 195, 205, 205, 205
D.
Every 5 minutes,
for 30 minutes:
Run 400 Meters
5 Strict Bamboo Press
12 Ball Slams
(50/40lbs)
*Goal – stay
consistent in times between sets. I want to see all sets within 10 seconds of
each other.
3:07, 2:58, 3:00, 2:55,
2:57, 2:54; the 400m run took 1:50, 1:38, 1:37, 1:37, 1:36
D1. Glute-Ham Raises
@3011; 6 reps x 3 sets,
Rest as needed
Unweighted, 5#, 5#
D2. GHD Sit-Ups @1010;
12 reps x 3 sets,
Rest as needed
Complete
Saturday
A.
EMOM, for 10
minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
140
*Sets 3-4 – 65%
165
*Sets 5-6 – 75%
185
*Sets 7-8 – 80%
200
*Sets 9-10 – 85% 215
These felt heavy
B. On a continuous
clock:
EMOM, for 15 minutes
“Hybrid Nate”:
2 Bar Pull Overs
4 Push Ups
8 Kettlebell Swings
(24 kg)
Complete, each set took
about 39 seconds, push-ups felt good
+ Immediately into…
Five rounds for time
of:
2 Chest to Rings
2 Bar Dips
4 bamboo Strict Press
8 Kettlebell Swings
(24 kg)
5:35
C1. Single-Arm DB Row
@ 1111; 8-10 reps x 3 sets, rest as needed
20# x 10, 25# x 10, 30# x
10 (last time I did these, my shoulder hurt to pause 1 sec at the top with anything
over 20#, but it felt ok here)
C2. DB External
Rotation on knee @ 2010; 8 reps x 3 sets, rest as needed (use 8-10lbs)
5# each set
C3. Nose-to-Wall
Handstand Hold; 45-60sec x 3 sets
60 sec each set
Sunday
5 minutes of
work @ 75% effort:
1 minute Burpees
3 minute Airdyne
1 minute Burpees
17 burpees, 63rpm on
Airdyne, 18 burpees
--3 min recovery
5 min @ 75%:
1 min KBS – 24/16kg
3 min Run
1 min KBS – 24/16kg
28 KBS, about 600m run, 27
KBS
--3 min recovery
5 min @ 75%:
1 min Wall Balls –
20/14#
3 min Rowing
1 min Wall Balls –
20/14#
25 wall balls (8lb ball),
2:10 pace, 22 wall balls (rhythm sucked on these)
--3 min recovery
5 min @ 75%:
1 min Double Unders
3 min Airdyne
1 min Double Unders
82 DU’s, 63rpm pace, 89 DU’s
--3 min recovery
5 min @ 75%:
1 min Box Jumps –
24/20" - step down
3 min Run
1 min Box Jumps – 24/20" - step down
26 box jumps, 600m run about, 26 box jumps
(3 min recovery)
1 min walking lunges
3 min Row
1 min walking lunges
34 lunges, 2:08.9 pace, 34 lunges
My shoulders/neck were a bit tight today.
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