Monday
Am
A. Snatch Grip Deadlift 40x0, 4-6 reps x 4 sets rest 4 min -sets of 6 with 215- really tried to focus on pulling my shoulders back and not rounding
B. Close Grip Bench Press 30x1, 10,8,6,4, rest 3 min - 165(10),175(8),190(6),205(4)
+
3 min AMRAP: - 4 rounds
7 KB swings 32kg
7 no push up burpee box jump
PM
3 min row @ 90% rest 3 min x 7 sets-all sets i pulled at least 800 meter + but my pace suffered as sets went on- first few set were around a 1;45pace then faded off to a 1;52+ pace for the rest
- as we spoke durning the week about this, you dont want me using my mask for this and i wont from here on...
i wasent feeling good at all the whole day, and had on the mask for this cause i remember from messing around in the past with it that im able to sustain my efforts, but however being sick and wearing it wasnt such a smart move
- as we spoke durning the week about this, you dont want me using my mask for this and i wont from here on...
i wasent feeling good at all the whole day, and had on the mask for this cause i remember from messing around in the past with it that im able to sustain my efforts, but however being sick and wearing it wasnt such a smart move
Tuesday
AM
A. Squat snatch. Overhead squat 1.3, rest 2 min x 5( light loads here) - all sets with 175- no fails
B. 3 Tng Above knee hang squat snatch,3 reps on the minute for 5 min- all sets with 165 ( only failed the last rep on my last set, drop it forward)- i think im capable of going heavier but im trying to train without it for a while
C1. 15 CTB pull ups, rest 10 seconds- all set unbroken and within 15sec
C2. 15 ring dips, rest 2-3 min x 3 sets- all sets unbroken and wthin 16 sec
PM
30 min airdyne z1
Wednesday
A. Back squat 8,6,4,8,6,4 rest 4 min-265(8), 275(6), 285(4), 285(8), 295(6), 300(4)
+ -the first 5 sets was all done without a weight belt and i definitely noticed how much it helps me. as the sets and weight increased, i noticed that i dont explode out of the hole as fast, and i drop my chest and shoot my ass up like a good morning. the last set i bitched out and put on my belt for my last set with 300# and i swear i would of squatted all 6 sets with it 300 on my back
5,4,3,2,1 - 3:20
thruster 155#
Muslcle up
rest 10 min
7 rounds for time : -17:35- i kind of feel this could of been better. wasnt really breathing to hard through it, however i was very fatigue on the push ups and the GHD's
15 HR push ups
15 Box jumps 24" step down
15 ghd sit up
Thursday
20 min airdyne + mobility
Friday
AM
A. Clean Grip Deadlift @ 41x1, 6-8 reps x 4 sets rest 3-4 min -sets 0f 6 225,255,275,285- started rounding as the weight increases- got to keep in mind that i should lighten the weight and focus on pulling my shoulders back more and maintaining a flat back
B.. Push press. Push Jerk 2.3 x 5, rest 3 -205,205,210,210,215
C. 3 bar muscle ups every minute for 10 min -no failed reps, like a walk in the park
PM Airdyne 15 seconds @ 97% rest , 1:45 , 10 sets, rest 10 min btwm set 5& 6- total cals per set- 20,18,20,17,17,17,16,16,13,17
Saturday
AM
3 TnG cleans every minute for 10 min 185# weight felt good, wasnt really breathing hard either. however i did put on my weight belt for this
+
20 min EMOM : - unbroken sets- had about 40+sec rest for every set
first minute:10 KB swings 32kg
second Minute: 10 burpees
PM
4 sets of the following: 1st- 1:54 2nd-1:55 3rd-1:57 4th-1:55
run 400m- 1:26,1:27,1:30,1:30
20 unbroken pull ups
rest 3 min btwn sets
Sunday
OFF Hey Ryan, you want to how how i was feeling by the end of the week since you up'd the volume. And to be honest im feeling real good. Eating and resting enough, and spending more time on mobility. Wednesdays workout was tough but nothing to bad. Legs and chest were pretty sore the last couple days. And it still looks like no work for the up coming week, so feel free to keep the volume coming. Enjoy your trip, have fun and happy thanksgiving
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