Mon
9/22:
snatch warmup drills: (PVC)
wall dip
dip + high pull (keep bar close)
from scarecrow, push under bar
4 x 3; progressively deeper each set
OHS
A. Segmented Hang Power Snatch:
6 x 2, RAN
65, 65, 75, 75, 85, 85.
B. Segmented Hang Squat Snatch:
4-6 x 2, RAN
65,
65, 75, 75, 85, 85.
C. Paused Front Squat: 3 x 3
@34X1, rest 3 min
notes-strict 4 sec pause
@bottom, add if able
205, 215, 225.
D. Negative Front Squats: 2 x 1
rep @60A0, rest 4 min
notes-start w/your max from
last time, then add if able, control the lowering over 6 sec then dump it.
Re-build for the next set, heavier if you could control the whole ROM.
275, 285.
E. Snatch Grip RDL: 3 x 8
@3020, rest 90 sec
notes-take from the rack; try
to use the same wts as last week.
135 x 3
Tue
9/23:
5 rounds:
4 Muscle Ups
8 Ring Dips
24 Wallballs 20lb
rest 3 min b/t rounds
1. 1:18 all unbroken
2. 1:17 all
unbroken
3.
1:14 all unbroken
4.
1:18 all unbroken
5.
1:36, MU's unbroken, 7 ring dips unbroken then 1, WB's unbroken.
Wed 9/24:
A.
10-8-6-4-2 rounds:
Deadlift 1.5 x bwt
Squat Clean .75 x bwt
BWT: 213lbs.
TIME:
9:58
B1. Wtd Back Extensions: 3 x 10
@2012, rest 60 sec
B2. GHD Situps: 3 x 15, rest 60
sec (Roman chair is ok too)
B3. Prone Chinese Planks: 3
x 30 sec, rest 60 sec (only the face-down one, not the first one she show)
notes-ensure low back stays in
hollow; belly button to ceiling
Thu 9/25:
Did a made up hotel workout of:
21 rounds consistent but not for time of:
5 chin ups
10 push ups
12 sit ups
15 squats
Fri 9/26: (easy, short one
today)
REST
Sat 9/27:
~80 min Run/Bike combo @z1.
Include ~20 min at a somewhat higher pace.
53 minutes bike
29 minutes run
AVG. HR: 127
PEAK HR: 162
TOTAL CALS: 1157
Sun 9/28:
rest
Mon 9/29:
snatch warmup drills: (PVC)
wall dip
dip + high pull (keep bar close)
from scarecrow, push under bar
4 x 3; progressively deeper each set
OHS
A. Segmented Hang Power Snatch:
7 x 2, RAN
75, 75, 85, 85, 95, 95, 105.
B. Segmented Hang Squat Snatch:
7 x 2, RAN
75,
75, 85, 85, 95, 95, 105.
C. Paused Front Squat: 3 x 1
@34X1, rest 3 min
notes-strict 4 sec pause
@bottom, add if able
225, 235, 245.
D. Negative Front Squats: 2 x 1
rep @60A0, rest 4 min
notes-start w/your max from
last time, then add if able, control the lowering over 6 sec then dump it.
Re-build for the next set, heavier if you could control the whole ROM.
285, 295
E. Snatch Grip RDL: 3 x 10
@3020, rest 90 sec
notes-take from the rack; try
to use the same wts as last week.
135.
F. Power Clean: 1 rep every 30
sec for 20 total reps, use ~70%
160.
Tue 9/30:
A.
5 rounds:
Bench Press x amrap @bwt
rest 2 min
215lbs.
10, 9, 9, 9, 8.
Russian KB Swings x 21 w/70lbs
rest 2 min
0:40, 0:40, 0:40,
0:39, 0:39.
B1. Prone Chinese Planks: 4 x
30 sec, rest 60 sec
notes-ensure low back stays in
hollow; belly button to ceiling
B2. Handstand Hold: 4 x 40 sec,
rest 60 sec
Wed 10/1:
rest
Thurs 10/2:
rest
Friday 10/3:
Made up chipper vs. Jessika
1000m ROW
90 RUSSIAN TWISTS (20/14)
80 KBS (70/55)
70 JUMPING LUNGES
60 WBS (20/14)
50 BOX JUMPS (24/20)
40 HSPU
30 BACK SQUATS (BWT)
20 S2O (135/95)
10 BURPEES
5 MU
Didn't log time. But was about 24 minutes. This sucked.
Sat 10/4
rest
Sun 10/5
Only had 45 minutes to train but worked up to 110 pound barbell TGU
+
TGU'd Jessika @ 120lbs.
Mon
10/6:
rest
Tues 10/7:
snatch warmup drills: (PVC)
wall dip
dip + high pull (keep bar close)
from scarecrow, push under bar
4 x 3; progressively deeper each set
OHS
A. Segmented Hang Power Snatch:
5 x 2, RAN
95, 95, 95, 105, 105.
B. Segmented Hang Squat Snatch:
4-5 x 2, RAN
95,
95, 95, 105, 105.
C. Push Press+Push Jerk+Split
Jerk: 3 x 1+2+1; rest 3-4 min
165, 175, 180.
D. Front Squat: 4 x 1 @20X1,
rest 2:30'
notes-on FS, concentric speed
should be fast, .8 sec or less.
255 x 4.
E. Bench Press: 3 x 5 @bwt;
rest 2 min
*did not do due to injury
F. Deadlift @315lbs: 3 x 5 TnG,
rest 90 sec
Felt great on deadlifts.
