Monday
*7/10- miss read part (c), did an extra set
A. Deadlift, build to a tough 4 rep- 365
B1. weighted back extension @ 3111, 6-8 reps, rest 90 sec- sets of 8 with 15#, 20#, 25#, 25#
B2. single arm half kneeling press 8/8, rest 90 x 4 sets- 50# DB
C1. barbell reverse lunges 8/8, rest 90- 165,185,205,225
C2. KB push press, 32kg/arm AMRAP, rest 90 x 3 set- 11, 12, 12, 12
Tuesday
*8/10- this was pretty tough. kept pace for the first two sets @ 1:42, had to work hard 3rd and 4th set. 5th set just didnt let up
5 min Z1 row
+
row 1 min @ 1:42
row 1 min @ 2:05
x 5
rest 5 mins x 2 sets
Wednesday
A. snatch 1 rep x 9 sets, 3rep @ 155, 3 reps @ 170, 3 reps @ 180, rest 90- no misses
B. clean and split jerk, 1 rep x 6 sets, 3 reps @ 205, 3 reps @ 225, rest 90-no misses
c. Back Squats, 20x1, 5-7 reps x 4 sets, rest 2:30-- set of 7, 255,265,275,285
D. 50 strict pull ups for time- 3:53
*8/10- felt pretty good for training late today. Didn't get into the gym till bout 7pm. Everything felt good.
Thrusday
off
Friday
A. snatch grip deadlift @ 40x0, 6-8 reps x 4 sets, rest 3 mins-sets of 6 @ 195,205,205,215
B. split jerk, 2 reps OMT for 10 mins @ 80%- 240, no misses
C1. GH raise, 30x0, 8-10 reps, rest 2-
C2. close grip bench press, 8-10 reps, rest 2mins x 4 sets-sets of 10, 155,165,175,185
Saturday
10min AMRAP- 3 rounds+ 200m
400m run
10 pull ups
10 burpees
rest 10 mins
10min AMRAP- 2 round+ 500 meters
500m row
15 box jumps (24")
15 wall balls(20#)
*4/10- far from my best today. Worked most of the weekend, poor sleep and lack of intake. Legs felt extremely heavy. Hamstrings are super thigh from the GH raise the other day
Tuesday, April 22, 2014
Monday, April 14, 2014
April 14th-20th (week1)
Monday
* 7/10- excited to get back to a new cycle. back held up good through out all the DL. wasnt really sure of how much weight to put on for the RDL but now i have something to base off.could of done more weight on the lunges but again wasnt sure wear i was at
A. Deadlift- build to a tough 5 T&G- 225, 255, 285, 305, 315
B1. RDL @ 3111, 8-9 reps rest 2 mins- 165(9), 195(9), 215(8) x 2 sets
B2. DB strict press 8/8, rest 2 mins x 4 sets- all sets with 50lb DB
C1. Reverse lunge 8/8, rest 90 sec- 165, 175, 185
C2. Strict HSPU AMRAP (-1), rest 90 sec x 3 sets- 25, 20, 17
Tuesday
*8/10- light day but went good, upper back is pretty tight after yesterdays workout. hamstrings and glutes blow up early on the ;30 on :30 off
A. 10 Min Z1 on airdyne
+
20 sets: 312 cals
:30 @ 90%
:30 @ 50%
+
10 min Z1
Wednesday
*8/10- everything felt good today. Got 200# on the PS for a double. lost my hook grip after the second rep causing me to miss the third rep. Hang clean felt money. 270# flew up(on video). wasnt to sure where to start for the back squats, really focused on driving my knees out and and holding true to tempo
A. Power snatch, build to a triple- 190
B. hang clean, build to a heavy single- 280
C.Back squat @ 20x1, 6-8 reps x 4 sets- 225(8), 245(8), 265(6), 285(6)
D1. weighted pull ups, 2-3 reps, rest 10 sec- 71(3), 76(3), 76(2) x 2
D2. AMRAP strict pull ups, rest 3 mins x 4 sets- 10,10,8,8
Thursday
500 m row
20 toes to bar
rest 3 mins x 3 sets- 2:24, 2:25, 2:27 all UB toe to bar
+
40 cals on airdyne-
20 ring dips
rest 3 x 3 sets
+
20 rope climbs for time
Friday
Rest day
Saturday
Sunday
TBD
* 7/10- excited to get back to a new cycle. back held up good through out all the DL. wasnt really sure of how much weight to put on for the RDL but now i have something to base off.could of done more weight on the lunges but again wasnt sure wear i was at
A. Deadlift- build to a tough 5 T&G- 225, 255, 285, 305, 315
B1. RDL @ 3111, 8-9 reps rest 2 mins- 165(9), 195(9), 215(8) x 2 sets
B2. DB strict press 8/8, rest 2 mins x 4 sets- all sets with 50lb DB
C1. Reverse lunge 8/8, rest 90 sec- 165, 175, 185
C2. Strict HSPU AMRAP (-1), rest 90 sec x 3 sets- 25, 20, 17
Tuesday
*8/10- light day but went good, upper back is pretty tight after yesterdays workout. hamstrings and glutes blow up early on the ;30 on :30 off
A. 10 Min Z1 on airdyne
+
20 sets: 312 cals
:30 @ 90%
:30 @ 50%
+
10 min Z1
Wednesday
*8/10- everything felt good today. Got 200# on the PS for a double. lost my hook grip after the second rep causing me to miss the third rep. Hang clean felt money. 270# flew up(on video). wasnt to sure where to start for the back squats, really focused on driving my knees out and and holding true to tempo
A. Power snatch, build to a triple- 190
B. hang clean, build to a heavy single- 280
C.Back squat @ 20x1, 6-8 reps x 4 sets- 225(8), 245(8), 265(6), 285(6)
D1. weighted pull ups, 2-3 reps, rest 10 sec- 71(3), 76(3), 76(2) x 2
D2. AMRAP strict pull ups, rest 3 mins x 4 sets- 10,10,8,8
Thursday
500 m row
20 toes to bar
rest 3 mins x 3 sets- 2:24, 2:25, 2:27 all UB toe to bar
+
40 cals on airdyne-
20 ring dips
rest 3 x 3 sets
+
20 rope climbs for time
Friday
Rest day
Saturday
Sunday
TBD
Sunday, April 13, 2014
April 7th - 13th (De-loading week)
Monday
A. 60 min row for distance- 13,759m- half marathon(21,097)- 1:33:14
* figured id go for the marathon since its such a light week, wasnt really breathing to hard, its was more muscle fatigue
Tuesday
off
Wednesday
A. Deadlift, build to a max- 365
B. Close grip bench, max- 270
C. 5 x 20 sets CTB pull ups for time- 4:43
Thursday
Off
Friday
OFF
Saturday
A. 10 rounds for time- 28:16
500m row
10 burpees
Saturday
Off
Sunday
Off- came into day just to move around, felt extremely tight this morning
just moved between the rower, double-unders and air-dyne for 40 mins
* since it was such al light week i just messed around and spend time an some gymnastic movements like i usually do. like strict L- muscle ups, strict freestanding HSPU, L-sits, as well as playing around with the 40lb wall/slam bar. toward the end of the week i really started to feel tight and sore, especially in my knees. i have not felt like this since my surgery. but work also might have something to do with this
A. 60 min row for distance- 13,759m- half marathon(21,097)- 1:33:14
* figured id go for the marathon since its such a light week, wasnt really breathing to hard, its was more muscle fatigue
Tuesday
off
Wednesday
A. Deadlift, build to a max- 365
B. Close grip bench, max- 270
C. 5 x 20 sets CTB pull ups for time- 4:43
Thursday
Off
Friday
OFF
Saturday
A. 10 rounds for time- 28:16
500m row
10 burpees
Saturday
Off
Sunday
Off- came into day just to move around, felt extremely tight this morning
just moved between the rower, double-unders and air-dyne for 40 mins
* since it was such al light week i just messed around and spend time an some gymnastic movements like i usually do. like strict L- muscle ups, strict freestanding HSPU, L-sits, as well as playing around with the 40lb wall/slam bar. toward the end of the week i really started to feel tight and sore, especially in my knees. i have not felt like this since my surgery. but work also might have something to do with this
Tuesday, April 1, 2014
March 31th- April 6th
Monday
Open workout 14.5 re-due- 13.02
Tuesday
A. Back squat- heavy single- 375#
B. Strict Press- heavy single- 195#
+
30 muscle ups for time- 2:53
Wednesday
A. Snatch. Max- 215
B. Clean&Jerk, max- 245 * kept missing the jerks on 265,275 and 285
C. 10 mins box jump ( step down)- 218 reps
Thurday
Zone 1
Friday
A. Front Squat @ 20x1, build to a max- 340
B. weighted chin up, build to a max-128lb
C. Turkish get up, work to a max each are ( barbell)- 95 in both arms, 105 with right arm
Saturday
20 min AMRAP- didnt get into the gym this week, plan on hitting it this comeing week
20 thrusters 135#
20 pull ups
20 burpees
Open workout 14.5 re-due- 13.02
Tuesday
A. Back squat- heavy single- 375#
B. Strict Press- heavy single- 195#
+
30 muscle ups for time- 2:53
Wednesday
A. Snatch. Max- 215
B. Clean&Jerk, max- 245 * kept missing the jerks on 265,275 and 285
C. 10 mins box jump ( step down)- 218 reps
Thurday
Zone 1
Friday
A. Front Squat @ 20x1, build to a max- 340
B. weighted chin up, build to a max-128lb
C. Turkish get up, work to a max each are ( barbell)- 95 in both arms, 105 with right arm
Saturday
20 min AMRAP- didnt get into the gym this week, plan on hitting it this comeing week
20 thrusters 135#
20 pull ups
20 burpees
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