Week 2
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)
75, 80, 85, 90, 95, 95
+
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch (anywhere above knee) x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving
position
115
*Sets 3-4 – 80% with a 2-3 second pause in receiving
position
125
*Sets 5-6 – 85%
135
*Sets 7-8 – 90% 140
B. Banded Deadlift;
Warm Up with bar + band as much as you like then
Build to a tough 1 rep in ONLY 6 attempts
(Max Deadlift = 300-400lbs use blue band; max Deadlift =
400-500lbs use green band)
245 with blue bands (I put these too close together in the
cage by 1 space on all sides)
C. IsoMetric Deadlift (5sec pause); 1-1-1-1-1
*Set pins below knee. Drive backwards into pins and feel
the burn
*Build. Must have someone counting off clock
165, 175, 185, 195, 205
D. Seated rounded Back SS Bar gd Morning;
Perform 1 warm-up set then 3sets x 6 reps
Complete with just the bar
E. Belt Squat to box; 3 x 15 reps
*You must have spotter when performing these!! Do not
attempt alone!
Complete with 80#, these were tough
F. Reverse Hyper; 10 reps (heavy) x 4 sets, rest as needed
Complete with 130#
G. EMOM, for 12 minutes (4 sets of each):
Minute 1 – 30 seconds of Ring Dips or Ring Push ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar
Ring dips (thick red band): 11, 12, 13, 12 (these felt better
than the last time I did them)
HSW (in meters): about 65-70ft per set (I measured my
straightaway in feet)
Toes to Bar: 18, 15, 19, 18 (my hands felt awful)
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, I like this circuit
A. Push Press @ 13X1; max reps x 3 sets, 185/125 lb, Rest
3 minutes
*Perform one push press every 5 seconds, for as many reps
as possible – terminate the set if you fall off of the tempo. 1sec pause at top
every rep
5, 6, 6 reps with 125; then 11 reps with 105
B. Bamboo Bar flat bench;
20reps close grip, rest 2min
25 reps wide grip (Same weight), rest 2min
x 2 sets
Did bamboo strict press with 30# and red band (too hard, broke
my sets), then with 20# and orange band; my triceps were just smoked
C1. DB Rolling Tricep Extension; 5 x 8 reps
20# DB per hand
C2. Seated V-Bar Cable Rows; 5 x 8 reps
100, 110 for the rest
+
6 sets @ high effort:
10 toes to bar
10 KBS (70/53)
10 Burpees onto 20" box
50 DU's
100ft bear crawl
200m Row
3 min b/t sets
*Mix and match the order/set-up every set. Goal is same
time per set no matter the order.
3:26, 3:28, 3:24, 3:28, 3:38, 3:32; slower than last year but
this was all I had for this day
Thursday – C&J mod + Snatch mod + Vertical Pull CP
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk @ 85% of your 1-RM C&J
4 sets with 165, 2 sets with 170
B. EMOM for 15min:
Snatch Pull + Above Knee Hang Power Snatch; 1.1
First 8 min @ 60-62% 95
Last 7 min @ 70-72% 110
*Goal is to hit all perfect reps. We shouldn’t be having
any misses at these low percentages. Focus is on speed/timing and solid catch
in receiving positions
C. L Sit Legless Rope Climb to 15ft x 5 sets, 1:30 min -
no legs on lowering, maintain L position, started seated on ground
Complete from a stand, but held L up and down, shoulder felt
fine!
D1. Grenade Rows w/ Chains; 3 x 20 reps
Complete with 2 sets of chains
D2. DB Curls; 3 x 15 reps
Complete with 15# DB’s
Saturday – DE Lower+ Clean int + sub 5min Aerobic
tester
AM bike ride at Haleakala National Park instead!
Sunday
a.m. – Snatch tech + upper stamina
(Did as PM session)
A. Snatch Grip Push Press, build to a tough single
B. Snatch Balance, 3-3-2-2-1-1, 1 min - 3's @ 50-52%, 2's
@ 60-62%, 1's @ 70-72%
Did some 50# DB snatches in hotel gym instead, 6 reps EMOM x
10
+
21,15,9 for time:
L Arm DB Row @ 70/55lbs
Hand Release Push-ups
R Arm DB Row @ 70/55lbs
Ring Push-ups (Subbed stability ball push-ups)
8:24
p.m. – Mixed MAP sets (short int/high volume) + PreHab
Upper
Beach workout in AM instead
Week 3
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)
and then…
Last rep @100 (5 more than last week)
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving
position after the full snatch
115
*Sets 3-4 – 80% with a 2-3 second pause in receiving
position after the full snatch
125
*Sets 5-6 – 85%
135
*Sets 7-8 – 90% 140 (missed from the floor on set 8, but
repeated and got it)
B. Chain Suspended GM w/ SS Bar
10-5-8x3reps
*Build through 10 attempts to a tough 3 reps
*lots of sets so build accordingly
*Set chains about 4 fingers up from belly button. This
should keep you well above parallel
*Set does not count if any part of your back rounds
Did regular GM without chain: 65x10, 115x5; 3’s@135, 145, 150,
155; 2’s@165, 175; 1’s@175, 185, 195, 212
C. IsoMetric Deadlift (20sec pause); 3 sets
of 1rep
*Set pins 1pin hole lower then previous week
115, 135, 145
D. BB Hip Thrusts; 4 x 20 reps, rest as needed
Complete with 135
E. Reverse Hyper; 4 x 10 @ Heavy load
*Shoot for 50% of your best squat
gym didn’t have hyper
F. Side Bends; 3 x 30/side
*Heavy but constant movement
skipped
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
skipped
A.
Unsupported Seated Strict Press; 5 reps x 5 sets, Rest
3 minutes
*Goal is to perform 5% more than was performed on November
26th.
75, 80, 85, 90, 90 (barely got 5th rep)
B. Floor Press + 40lbs chain each side
10 x 3 reps EMOM
95# x 3 reps for all sets, no chains
*Same weight all sets
*The concentric phase has got to be fast and explosive! Do
not get carried away on bar weight. Slow and controlled down and fast as hell
up. You have to focus on driving your upper back into ground not driving bar
away from you!!
* there wont be much room for chains to hang since it will
be so close to floor so you may need 3-4 sets of chains on each side
C. Bamboo bar Bench; 2 x 25reps…regular grip
Subbed alt DB bench press, 50 reps with 15’s/hand
D. Superset…BB Skull Crushers + Pushdowns w/ skinny red
band; 10+20reps x 3 sets
*Use 2 separate skinny red bands (1 hand on each)
*perform 10 skull crushers then immediately perform 20
reps with both arms at same time on banded push downs
30# for skull crushers with curvy barbell; pushdowns with 70#
(broke the reps), 60, 60
+
4 sets @ high effort:
500m Row
15 GH Sit-ups
15 KBS – 70/53
15 Burpees - no jump @ top
4 min b/t sets
*I want you to mix and match the order/set-up every set.
Goal is same time per set no matter the order.
Did am pool workout instead, tried to do row sprints but the
rower sucked and chain kept slipping
Thursday – C&J mod + Snatch mod + Vertical Pull CP
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
165, 165, 170, 170, 170 – felt good
B. EMOM for 15min
Snatch Pull. Squat Snatch, 1.1 per min
1-8min @ 65% 100
9-14min @ 75% 120
C. Weighted Legless Rope Climb to 15ft; 1 rep x 5 sets,
3min rest - no legs on lowering
Subbed C2B pulldowns 5 x 15 reps; used 80, 90, 90, 90, 90;
felt a burn on these
D1. Standing Cable Straight arm pulldown; 2 x 15 reps,
rest 30sec
110 for both sets
D2. Rope Face Pulls; 2 x 20 reps, rest as needed
95 for both sets
*on flat bench
Complete with 5#, this was hard
F. BB Curls; 2 x 20 reps as heavy as possible
*No swinging weights and using momentum
Complete with 35#
Saturday – DE Lower+ Clean int + sub 5min Aerobic
tester
A. Above Knee Hang Squat Clean off blocks, build to a
tough double - 5 sec rest b/t reps
Hit 195, this is a PR for 2 reps (done without blocks)
B. Speed Squats w/ SS Bar (to box) + 2 chains each side
5-3-2-2-2…using these sets to build
No SS bar or chains, used 155 for all sets of 2
+
10 x 2 reps EMOM
*Remember, this is for speed not weight. Stay tight on
box, do not use arms to lift up on handles and explode up
*Ensure the chains are completely deloaded at bottom of
squat
C. Deficit Dead Lift (2 riser mats) w/ two bands each side
(zach use blue, everyone else use red)
5 x 2 reps at same load EMOM
*Again, speed is point here not load. 50-60% effort on
weight
No bands, used about 2.5in deficit, did 2 reps @205 (70%) EMOM
x 10
D. BB Hip thrust; 4 x 6 heavy reps, rest as needed
+
21,15,9 for time:
OHS @ 95/65lbs
Lateral Barbell Burpees
4:38 (failed on OHS by trying to adjust my grip on first set,
would’ve been faster)
+
F. Reverse Hyper; 3 x 15 reps @ light Load
Couldn’t do
Sunday
a.m. – Snatch tech + upper stamina
A. Snatch Grip Push Press, build to a tough single
175 (missed 185 x 3 tries)
B. Snatch Balance, 3-3-2-2-1-1, 1 min rest
3's @ 53%, 2's @ 65%, 1's @ 78%
3’s with 85, 2’s with 105, 1’s with 120
+
For time:
10 Rope Climbs to 15ft
20 Strict HSPU
5 unbroken Chest to Bar x 6 sets
40 Ring Push-ups
*Goal is sub 12 min
8:01 (6:41 last year, but the ring push ups were slower, I am
still recovering on those and am careful not to put my shoulder in a bad
position)
p.m. – Mixed MAP sets (short int/high volume) + PreHab
Upper
10 sets @ high effort - on a
120 second interval:
15 DU's
7 Wall Balls 20/14lbs
6 KBS – 70/53
5 Burpee Box Jumps - 24" – Games Standard
*Goal is finish under 60 sec per set
*I want you to mix and match the order/set-up every set.
Goal is same time per set no matter the order.
Complete, Zach chose the different orders and I didn’t write
them down. Each set took 1:00-1:03
+
Rolling DB Extensions; 8 reps x 6 sets
20’s, 20’s, 25’s, 25’s, 25’s, 25’s
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