11.4.14 - 11.9.14

Tuesday

A. 
EMOM, for 21 minutes (7 sets of each) perform the following:


Minute 1 – Snatch Balance x 1 rep


Minute 2 – Hang Snatch x 1 rep


Minute 3 – Snatch x 1 rep

*Perform all movements at 80-85% of your 1-RM Snatch.

 Complete with 120, failed the hang snatch on set 3, I was over thinking, once I just thought about being aggressive they got better

B. 
Every two minutes, for 12 minutes (6 sets) of: 


Strict Bamboo Shoulder Press x 3 reps @ 88-92%


 Complete with 60#, this was my 100% from before but my shoulder feels good enough to go harder on this now

C1. SS Yoke good morning x 8-10 reps x 3 sets, 
Rest as needed


95 x 10, 105 x 10, 115 x 9

C2. Single-Arm DB Row @ 2111; 10 reps each x 3 sets
Rest as needed

 30, 35, 35

D. 
AMRAP in 8 minutes of: 


2 Bar Dips w/Pause @ 1112
(stick to the tempo!)


2 Overhead Reverse Lunges (95 – barbell starts on the ground)


4 Bar Dips w/Pause @ 1112


4 Overhead Reverse Lunges (95 – barbell starts on the ground)


6 Bar Dips w/Pause @ 1112


6 Overhead Reverse Lunges (95 – barbell starts on the ground)


…and so on, up the ladder by two reps each round.

**Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

*Both of these movements need to be done slowly and under control!

 Finished the 12 dips and got 5 out of 12 lunges; I finally did bar dips without using my feet to stop me at the bottom and they felt pretty good, just hard; the lunges were easy

E1. Heavy Barbell Shrugs; 6-8 reps x 4 sets, rest 90sec - 2min

175 x 8, 185 x 8, 195 x 7, 195 x 7

E2. Band Resisted Dimel Deadlifts; 15-20 reps x 3 sets, rest 90sec - 2min

Dimels should never be done with more then 50% of a 1RM so take this into consideration when choosing load. The point is speed and glute contraction.

 55# barbell with red bands, 20 each set

Wednesday

A. 
Every 2 minutes, for 20 minutes (10 sets) of: 


Hang Clean + Clean


*Sets 1-3 – 65-70%
135

*Sets 4-6 – 70-75%
145

*Sets 7-8 – 75-80%
155

*Sets 9-10 – 80-85% 165 for set 9, 170 for set 10

B. 
Front Squat
(no prescribed tempo this week); Rest 3 minutes between sets

*Set 1 – 4 reps @ 75-80%
160

*Set 2 – 3 reps @ 80-85%
175

*Set 3 – 2 reps @ 85-90%
185

*Set 4 – 4 reps @ 80-85%
175

*Set 5 – 3 reps @ 85-90%
185

*Set 6 – 2 reps @ 90-95%
195, barely got the 2^nd rep

*Set 7 – 6 reps @ 75-80%
165

C. Strict Toes to Bar @ 3110; 8 reps 
x 4 sets, Rest as needed

Complete 

D. “Ups and Downs”

Against a 12-minute running clock, complete the following: 


At 0:00 on the Running Clock


For time: 


50 Wall Balls (12 lbs to a 10’ Target)


5 Rope Climbs (15′)

+

At 4:00 on the Running Clock


For time: 


40 Wall Balls (12 lbs to a 10’ Target)


4 Rope Climbs (15′)

+

At 8:00 on the Running Clock


For time: 


30 Wall Balls (12 lbs to a 10’ Target)


3 Rope Climbs (15′)

 I did 5:00 intervals instead. My times were 4:11, 3:29, 2:31. I felt the wall balls in my shoulders a lot, and lats on the rope climbs. I need to get better at these 2 movements.

*If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6-minute interval based on your current level.

* Games athletes are under 2:30 for each set on this workout…so modify as needed with that information.

Thursday

A. 
Every 2 minutes, for 20 minutes (10 sets): 


Split Jerk


Set 1 – 3 reps @ 115lbs

Set 2 – 3 reps @ 125

Set 3 – 2 reps @ 135

Set 4 – 2 reps @ 145

Set 5 – 2 reps @ 155

Set 6 – 2 reps @ 165

Set 7 – 1 rep @ 175

Set 8 – 1 rep @ 185

Set 9 – 1 rep @ 195

Set 10 – 1 rep @ 195

 Completed all weights, the 2^nd rep at 195 was a little loose/wobbly

B. 
Every 2 minutes, for 10 minutes (5 sets) of: 


Deficit Deadlift
- focus should be on starting position not lowering it down

*Set 1 – 8 reps @ 50%
150

*Set 2 – 6 reps @ 60%
180

*Set 3 – 4 reps @ 70%
205

*Set 4 – 2 reps @ 80%
235 (this is when I finally stopped doing touch and go, I didn’t realize I was doing it wrong…)

*Set 5 – 2 reps @ 90% 265, barely got the 2^nd rep and it was ugly

C. 
Every 90sec for 7:30 minutes (5 sets): 


Speed Deadlift x 2 reps @ 75% + SS Yoke Chain Suspended Good Mornings x 2 reps w/bands (heavier then last week) Push it on the GM

Complete with 225 on deadlifts, thicker red bands + 70 yoke for good mornings 

D. 
For time: 


Row 2000 Meters


Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

 13:04; my row time was 7:59.3, this is not a PR but maybe 2 secs off so I am happy to get sub 8 again; I used 95 for the bench

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.

 105, 110, 115, 120, 125, 130 (failed), 130, 135, 140, 145 (felt really good), 150 (failed), 150 (kinda wobbly and forward). I started to stay tighter in my shoulders in my transition under the bar and this helped.

B. 
Every 2 minutes, for 16 minutes (8 sets): 


Front Squat + Jerk


Set 1 – 145lbs

Set 2 – 155

Set 3 – 165

Set 4 – 175

Set 5 – 185

Set 6 – 190

Set 7 – 195

Set 8 – 195+ Got 200

 These felt pretty good. Jerks are getting better.

C. 
Every four minutes, for 24 minutes (6 sets) of: 


Row 400 Meters

15 Chest-to-Bar Pull-Ups


10 Push Press (105 lbs)

*Scale as needed…you should have at least 30 seconds of rest before you start your next set.

 2:58, 3:02, 3:00, 3:03, 3:06, 3:07. I’m happy I didn’t have to scale this at all, it was tough on the last 2 sets. I did all butterfly CTB and they felt good. My average row pace for all the sets was between 2:06.6 and 2:07.6. I know I need to be faster but I would’ve died on the rest, so I think this was a good pace for this.

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 5 reps @ 85%

 Complete at 215, these were tough but felt good, my times to do the 5 reps were 0:28, 0:31, 0:31

C. 
Complete rounds of 9, 7 and 5 reps for time of: 


Bar Muscle-Ups


Power Cleans 155 lbs

8:00. So happy I could do the bar muscle ups without pain. My hands were a little torn up from yesterday so I taped and wore gloves, which made it harder to grip the bar. Could’ve been faster without that!

+

3-4 hr rest

+

Run for 25 uninterrupted minutes – let feel dictate your pace and enjoy some fresh air.

Unless I get done with work much earlier than expected, I think I’ll skip this.