Am
Row 60 seconds @ 75%
30 second crab hold
Rest 90 seconds
x8
Pm
A. Strict MU- 1/30 seconds for 10 reps
(Yes easy)
B1. Seated DB Z Press @ 30X3- 4x8-10; Rest 1 minute
(25)
B2. Single Arm Bent Row @ 30X3- 4x8-10; Rest 1 minute
(20)
C1. Deficit Strict HSPU- 3x5-6
(With abmat and 25's. 6 with 45's, 5 with 45's and 15's, and 5 with just 45's. Had to go back down after adding the 15's for a set)
C2. Scap Pull-ups- 3x8
(Yes easy)
Wednesday, June 24, 2015
Training Day 3
A. Clean- Build to tough triple
(225--felt good. Changed technique a little)
B. Front Squat- 3RM @ 33X1
(255- didn't attempt heavier. Definitely my max)
C. Clean- 20 reps @ heaviest weight from A
(9:54--legs were done. Only failed one rep, though)
D. Front Rack Lunges- 3x16 steps; Rest 1-2 minutes
(95--again, legs were done)
(225--felt good. Changed technique a little)
B. Front Squat- 3RM @ 33X1
(255- didn't attempt heavier. Definitely my max)
C. Clean- 20 reps @ heaviest weight from A
(9:54--legs were done. Only failed one rep, though)
D. Front Rack Lunges- 3x16 steps; Rest 1-2 minutes
(95--again, legs were done)
Training Day 2
Am
Row 2 minutes @ 1:55 pace; Rest 2 minutes
(Yes. Last 3 were tough)
A1. Half Kneeling Single Arm DB Press @ 30X3- 4x8-10; Rest 1 minute
(25--only got 8 reps last two rounds)
A2. Strict CTB @ 20X1- 4x6-8; Rest 1 minute
(Wasn't able to go unbroken on last two rounds)
B1. Wall Facing HSPU @ 30X1- 4x4-6; Rest 1 minute
(Yes. 6-5-5-4)
B2. Tuck Front Lever Pull Ups on Rings- 4x4-6; Rest 1 minute
(Yes. 6-6-5-5)
C1. Scap Pull-ups- 3x8
(Yes easy)
C2. Scap Pushups on Elbows- 3x15
(Yes easy)
Row 2 minutes @ 1:55 pace; Rest 2 minutes
(Yes. Last 3 were tough)
A1. Half Kneeling Single Arm DB Press @ 30X3- 4x8-10; Rest 1 minute
(25--only got 8 reps last two rounds)
A2. Strict CTB @ 20X1- 4x6-8; Rest 1 minute
(Wasn't able to go unbroken on last two rounds)
B1. Wall Facing HSPU @ 30X1- 4x4-6; Rest 1 minute
(Yes. 6-5-5-4)
B2. Tuck Front Lever Pull Ups on Rings- 4x4-6; Rest 1 minute
(Yes. 6-6-5-5)
C1. Scap Pull-ups- 3x8
(Yes easy)
C2. Scap Pushups on Elbows- 3x15
(Yes easy)
Sunday, June 21, 2015
Training Day 1
Am
Run 20 minutes @ easy pace
Pm
A. Power Snatch- tough triple from knee cap on blocks
(145)
B. Back Squat @ 20X1- build to tough triple
(285--felt good. Little back pain)
C. 20 Power Snatches @ 145
(3:44--lower body had issues exploding. Legs were fatigued)
D. Weighted Back Extensions- 4x12-15 reps; Rest 2 minutes
(25--no weighted vest. Used a plate)
Wednesday, June 10, 2015
Testing Day 5
CTB Pullup Ladder 1-10
(2:45--didn't get hard until 9 and 10)
+
Run 400m x 6, rest 2 minutes b/w sets @ 50,60,70,80,90,100% efforts
(2:04, 1:51, 1:44, 1:32, 1:29, 1:24--Pacing felt pretty good. Killed myself on the last run. Didn't expect it to be faster.)
+
Ido Portal Squat Routine
(I now realize just how inflexible I am. Wowsers.)
+
3 Sets
8 Scap Pull Ups
15 Scap Push Ups
6 Bottoms Up KB Windmills
(Used 18lb on KB. Wasn't sure if you wanted 6 total or per side, so I did 6 per side)
Monday, June 8, 2015
Testing Day 4
A. Front Squat- 1RM
(305--5lb less than PR)
B. Front Squat- Max Reps at 85%
(6--never failed. Just felt like I would die or pass out if I did another one)
C. Close Grip Bench Press- 1RM
(205--couldn't try heavier because I didn't have a spot)
D. Pull Up- 1RM
(87.5--7.5lb PR)
+
1-2-3-4-5-6-7-8-9-10
Unbroken HSPU
(8:12--no fails. Just long rests. WOW at the shoulder fatigue)
(305--5lb less than PR)
B. Front Squat- Max Reps at 85%
(6--never failed. Just felt like I would die or pass out if I did another one)
C. Close Grip Bench Press- 1RM
(205--couldn't try heavier because I didn't have a spot)
D. Pull Up- 1RM
(87.5--7.5lb PR)
+
1-2-3-4-5-6-7-8-9-10
Unbroken HSPU
(8:12--no fails. Just long rests. WOW at the shoulder fatigue)
Friday, June 5, 2015
Testing Day 3
A. Power Snatch- max
(175--match PR. Missed 180 twice.)
B. Power Snatch- 20 for time at 80%
(140--2:16. Hamstrings got weak fast)
C. Row 30 minutes
(7248m--2:03 average pace. That was mentally rough)
(175--match PR. Missed 180 twice.)
B. Power Snatch- 20 for time at 80%
(140--2:16. Hamstrings got weak fast)
C. Row 30 minutes
(7248m--2:03 average pace. That was mentally rough)
Wednesday, June 3, 2015
Training Day 2
A. Back Squat-- Build to moderate single
(275--came up on toes in the bottom)
B. RFE Split Squat- 8RM/leg
(60)
C. Sorensen Hold- AMSAP
(2:58--glutes felt like the problem area this time)
(275--came up on toes in the bottom)
B. RFE Split Squat- 8RM/leg
(60)
C. Sorensen Hold- AMSAP
(2:58--glutes felt like the problem area this time)
Testing Day 1
A1. DB Z-Press @ 30X3- 3x8-10; RAN
(20-25-25)
A2. Scap Pull Ups- 3x8-10; RAN
(10 each time with no issues at all)
B. Shrimp Squat- 5-6/leg
(Felt off balance the whole time. Right left felt significantly weaker)
C. Pistols- 5-6/leg
(Felt incredible with my left leg--right leg was off balance and weak. Mobility was also better in left than in right.)
+
Air Bike- 10 seconds MAX EFFORT; Rest 3 minutes
(104,102,100)
+
Air Bike- 10 minutes max calories
(102--exhausted. Tried to push hard. Did it after my work day because I ran out of time earlier)
(20-25-25)
A2. Scap Pull Ups- 3x8-10; RAN
(10 each time with no issues at all)
B. Shrimp Squat- 5-6/leg
(Felt off balance the whole time. Right left felt significantly weaker)
C. Pistols- 5-6/leg
(Felt incredible with my left leg--right leg was off balance and weak. Mobility was also better in left than in right.)
+
Air Bike- 10 seconds MAX EFFORT; Rest 3 minutes
(104,102,100)
+
Air Bike- 10 minutes max calories
(102--exhausted. Tried to push hard. Did it after my work day because I ran out of time earlier)
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