AM
30 min z1 run continuous
PM
A. Back squat @31x1 6-8 reps x 5 sets rest 3- 245(6)x2, 255(6)x3
B. Power Clean build to a tough single 245
C. Overhead Squat 1RM - 255
5/10- wasn't feeling to well today, felt kind of nausea through the whole work out. Had to skip the OHS as well. My shoulder been bothering me and didnt feel right in the OH, but will make it up bay the end of the week
Tuesday
AM
A. Incline bench Press @ 31x1 6-8 reps x 5 sets rest 3- sets of 6 with 155lb
B1. Weighted chin up @ 21x2, 3-5 reps, rest 90-50lb for 4,4,3,3,3
B2. Weighted Bar DIp @2111, 6-8 reps , rest 90 x 5 sets -35lb for 8,8,7,7,7
PM
45 second airdyne @ 97%g - cals per set- 33,30,29,29,27
rest 4 min x 5 sets
A. Incline bench Press @ 31x1 6-8 reps x 5 sets rest 3- sets of 6 with 155lb
B1. Weighted chin up @ 21x2, 3-5 reps, rest 90-50lb for 4,4,3,3,3
B2. Weighted Bar DIp @2111, 6-8 reps , rest 90 x 5 sets -35lb for 8,8,7,7,7
PM
45 second airdyne @ 97%g - cals per set- 33,30,29,29,27
rest 4 min x 5 sets
6/10- took it a little easy bc I didn't want to aggregate my shoulder anymore. But it is getting better. I decided to wear my mask while doing the Airdyne sprints, happy with how it went, just trying to get use to move more with it
Wednesday
OFF
Thursday
A.Squat Clean, Build to a single - 225,245,275,295,300(pr)
B. Front Squat @ 31x1, 6-8 reps x 5 sets, rest 3 -215(6), 225(6), 245(6), 245(5), 245(5)
C. Weighted Back Extension 10-12 reps x 5 sets rest 2- 15(12), 15(12), 20(12), 20(12), 20(12)
9/10- felt awesome today, especially after a ruff start to the week. Thrilled over the squat clean, had a good build up to it. However I did fail 2 attempts at 300 but I knew I had it. Third times a charm. ont squats went good as well. did get tough towards the last 2 sets and started to et a sharp pain in the elbow and that why i only completed 5 reps
Saturday
5 rounds for time- 31:17
1000 meter row
15 pull ups
15 thrusters 75#
15 burpees
9/10- for the pass couple of day felt extremely good, happy with some of the numbers that I'm hitting. Just trying to say on top of my mobility. Getting pretty tight and stiff lately.
Thursday
A.Squat Clean, Build to a single - 225,245,275,295,300(pr)
B. Front Squat @ 31x1, 6-8 reps x 5 sets, rest 3 -215(6), 225(6), 245(6), 245(5), 245(5)
C. Weighted Back Extension 10-12 reps x 5 sets rest 2- 15(12), 15(12), 20(12), 20(12), 20(12)
9/10- felt awesome today, especially after a ruff start to the week. Thrilled over the squat clean, had a good build up to it. However I did fail 2 attempts at 300 but I knew I had it. Third times a charm. ont squats went good as well. did get tough towards the last 2 sets and started to et a sharp pain in the elbow and that why i only completed 5 reps
Friday
AM
A. BTN Split Jerk, Heavy single -300#
B. Standing Strict Press @ 21x1, 6-8 reps x 5 sets, rest 3-sets of 8- 115 for 3 , 120 for 2
C. Weighted Bar Dip 10-12 reps x 4 sets rest 3-all sets with 35# 12,12,12,10
D. Powell Raise 2020 12-15 reps x 3 sets , rest 60 btwn arms
PM
airdyne
3 min @ 80%
3 min @ 50
x 5 sets
Total cals 397. Try to keep my a RPM around 70-75 and bumped it up to 80 for the last minSaturday
5 rounds for time- 31:17
1000 meter row
15 pull ups
15 thrusters 75#
15 burpees
9/10- for the pass couple of day felt extremely good, happy with some of the numbers that I'm hitting. Just trying to say on top of my mobility. Getting pretty tight and stiff lately.
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