Week
1 – 11/25/14
Tuesday
– Snatch int + ME Lower + Ring Mu’s
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle
Snatch x 1 rep
(build over the 6 sets to something heavy for today)
70, 75, 80,
85, 90, 95
+
EMOM,
for 12 minutes:
High
Hang Snatch x 1 rep @ 70-75%
*PAUSE
in the receiving position for 2 full seconds before standing!
4 sets @ 110, 8 sets @115
B.
Front Squat to 12” low box (close stance); rest 3min b/w sets
Build
to a tough 1 rep – make sure this is not a 1RM!
175 for the 1 rep, then 5 reps @135 and 5
reps @145 (tough)
C. IsoMetric
Deadlift (7sec pause); 2-2-1-1-1
*Set
pins below knee. Drive backwards into pins and feel the burn
*Build.
Must have someone counting off clock
135 x 2, 145 x 2, 165 x 1, 175 x 1, 185 x 1
D.
Reverse Hyper ; 2 x 40 reps, rest as needed
20#, 25#
E. 10
Sit-ups + 10/side Russian twists w/ heavy MB + 10/each Standing side bends,
x 3
sets
Complete with 14# med ball and 35# KB for
the side bends (my sides were really sore from this)
E. EMOM
for 15min; 2-4 unbroken Ring Muscle-ups
*Must
hit same number every minute
2 ring dips with thick red band + 5 sec dip
hold (10sec was too hard)
Wednesday
– ME Upper + mixed MAP sets (longer int’s)
Warm-up
x 1-2 rnds
-External
Rotation (crossed band) x 10
-Standing
Scarecrows (crossed band) x 10
-Reverse
Flyes (crossed band) x 10
-Face
Pulls (crossed bands) x 10
-Serrano
Press x 10
Complete
A.
Unsupported Seated BB Strict Press; 5-6 reps x 5 sets, Rest 2-3 minutes
*Go as
heavy as you can with the goal of achieving all 6 reps. if you only get 5 reps,
stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion
take you more than 15 minutes total.
65 x 6, 70
x 6, 75 x 6, 80 x 6, 85 x 5
B. JM Press; 5-5-3-3
*Take a
few warm-up sets so that first set of 5 counts for something.
*Build
*Watch
video
65 x 5, 75
x 5, 85 x 3, 90 x 3 (these felt better when I thought of only rolling the
barbell back a tiny bit, I think I was doing too much before)
C1. Low
Incline Rolling Db Ext; 10-10-8-8, rest as needed
20’s x 10
(too heavy), 15’s x 10, 20’s x 8, 20’s x 8
C2.
Seated DB Shrugs; 4 x 15 reps, rest as needed
*Heavy
as hell, Stay bent over (don’t turn these into shrugs)
25’s, 30’s,
35’s, 40’s
E. 5
sets @ high effort:
500m
Row
10
burpee box Jump
10 toes
to bar
50 du's
50ft
bear crawl
4 min
b/t sets
4:04, 4:06,
4:08, 4:08, 4:07; My row paces were 2:01.2, 1:59.7, 1:58.9, 1:59.5, 1:59.1; the
transition from the row to burpees was the hardest part, my legs were dead
Thursday
– C&J mod + Snatch mod + Vertical Pull CP
A.
Every
3 minutes, for 24 minutes (8 sets):
Clean +
Front Squat + Jerk @ 80-85% of your 1-RM C&J
4 sets @160, 4 sets @165 – these felt good
B. High
Hang Power Snatch, 3-3-3-2-2-2-1-1-1, 1 min rest
3's @
60-62%, 2's @ 65-67%, 1's @ 70-72%
3’s @95, 2’a @100, 1’s @110
C.
L-Sit Legless Rope Climb to 15ft x 5 sets, rest 1:30 min
*No
legs on lowering, maintain L position
I did regular legless rope climb from a
standing position, lowered myself on the way down but not in an L-sit position.
My shoulder was tight on the first one but the rest felt fine.
D. Chest Supported Rows w/ chains and cannonballs; 3 x 20 reps
Did 2 warm
up sets with 1 set of chains per hand, then 3 sets with 2 sets of chains per
hand. I like these and I think they made my shoulder feel good.
Saturday
– DE Lower+ Clean int + sub 5min Aerobic tester
A.
Power Clean from blocks (above knee), build to a max in less then 10min
195; this matches my power clean max from
the floor, I just barely missed 200 but I didn’t want to try again because I
was afraid to catch it low on the front rack and hurt my shoulder
B.
Cambered bar speed squat to box + bands; 8 x 2 reps, 45-60sec rest
* Take
5 sets to build to a moderate set of 2 then perform 8 x 2reps @ that weight,
45-60sec rest
*You
must stay tight on box and exert as much speed coming off box as possible
Complete with 125# yoke plus red bands,
these were tough
C. EMOM
for 5min (5 sets); Deficit Deadlift (3”) x 1 rep
*Focus
is on leg drive. So you are going to have to get butt lower in order to set up correctly.
You can not do a deficit dead with butt in same position as if you were pulling
on flat ground.
*build
to a moderate load (65-80%) and keep speed in mind!
Complete @235 (80%), these felt good
D1.
Belt Squat; 8 reps x 3 sets, rest 90
80, 90, 100
D2.
GHR; 10 reps x 3 sets, rest 90
Unweighted,
5#, 8#
E.
Lying banded leg curls; 2 x 50 reps
1 set of
100 with orange band
+
AMRAP
in 5 min:
1k Row
Burpees
to 6" OH in remaining time
17 burpees;
the row took 3:55.4 at an average pace of 1:57.7
Sunday
a.m.
– Snatch tech + upper stamina
C. EMOM
for 12min;
Snatch
Pull + Squat Snatch @ 60-62%
Complete
@95, these felt good
+
5
rounds for time:
10
strict hspu
5/arm
TGU's @ 16kg
2 rope
climbs to 15ft
18:27 (my
time last year was 20:08)
p.m.
– Mixed MAP sets (short int/high volume) + PreHab Upper
20 sets
@ high effort - on a 90 second interval:
10ft
Handstand Walk
4
Pistols
4 Chest
to Bar
4
Burpees to 6" OH
Complete;
each set was 28-30sec, except the first set took 33 sec and last set was 27 sec;
I did my pistols without grabbing my leg and I think they were faster
+
Bamboo
Bar; 1 x 20reps close grip, 1 x 25 reps wide grip
*Make
these tough but attainable
Both
sets with 60# (30# KB per side)..this was weight was really tough and just
barely attainable
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