[1] Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 95, 105, 115, 125, 130
immediately followed by…
[2] Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 135, 145, 155, 165, 175
immediately followed by…
[3] Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight: 165, 175, 185, 190, 195
[4] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235) of 1-RM (385)
*Set 2 – 4 reps @ 70% (275)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 6 reps @ 70% (275)
*Set 5 – 4 reps @ 80% (315)
*Set 6 – 2 reps @ 90% (350)
*Set 7 – 4 reps @ 85% (330)
*Set 8 – 4 reps @ 85% (330)
[5] 3 Rounds UT
6 Strict Deficit Pushups - 1st Strict, 2nd 4", 3rd 6"
15 Second L-Seat Hold on rings - 3rd 20 sec
10 from knees box jumps - 1st reg, 2nd 8", 3rd 12"
Tuesday 19 August 2014
[1] Five sets of:
- Narrow-Grip Overhead Squat x 3 reps @ 3311 135, 155, 155, 155, 155
Rest 90 seconds
- Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (32lbs) *I need to do this more often
Rest 90 seconds.
[2] Bench Press
*Set 1 – 5 reps @ 60% (155) of tested 1-RM (260)
*Set 2 – 3 reps @ 75% (195)
*Set 3 – 1 rep @ 85% (215)
*Set 4 – 3 reps @ 80% (205)
*Set 5 – 3 reps @ 85% (215)
*Set 6 – 2 reps @ 90% (235)
*Set 7 – 8 reps @ 75-78% (195-202) Set 7&8 I did reps till in hit 16 (6-4-3-3)
*Set 8 – 8 reps @ 75-78% (195-202)
Rest exactly 2 minutes between sets.
Wednesday 20 August 2014
[1] Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50(175), 60(205), 70(235), 75(250), 80(265), 85(285)
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
[2] Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60(160), 65(175), 70(185), 75(205), 80(215), 85(225), 85-90(230), 90(235), 90-95(245), 95-98(255)
[3] Every minute, on the minute, for
Minute 1 – 20 Jumping Squats 75lbs
Minute 2 – 15 Unbroken Wall Ball Shots 20lbs
Minute 3 – 10 Toes to Bar
*Suppose to be 30 mins, but I was running out of time (10 rounds)
*Suppose to be jumping lunges, but those were way to hard and would take me up to the minute or more.
*Suppose to be 30lb WB, only had 20lbs.
Thursday 21 August 2014
Rest Day - Planned
[1] Soccer Game
Friday 22 August 2014
Rest Day - Unplanned
Saturday 23 August 2014
[1] EMOM for 10 Minutes
Backsquat x 1 rep
Sets 1-2 - 55% (225)
Sets 3-4 - 65% (275)
Sets 5-6 - 75% (305)
Sets 7-8 - 80% (315)
Sets 9-10 - 85% (335)
[2] Every 90 Seconds, for 15 minutes (10 sets)
Split Jerk x 1 Rep
Loads by %: 55(135), 65(160), 70(170), 75(185), 80(195), 85(205), 90(220), 95(230) failed @ 230 and injured wrist during bail. Elbow got caught ontop of jerk box as the weight was being dropped, so impact was all on my wrist.
[3] For Time:
Double Unders - 150-120-90-60-30
Toes to Bar - 50-40-30-20-10
*Alt. between.
Time: 15:39rx
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