[1] Hang Snatch High Pull: 5x5 @ 165lbs (use straps!)
[2] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% (250lbs) of 1-RM (385lbs)
*Set 2 – 4 reps @ 75% (290lbs)
*Set 3 – 2 reps @ 85% (330lbs)
*Set 4 – 6 reps @ 75% (290lbs)
*Set 5 – 4 reps @ 85% (330lbs)
*Set 6 – 2 reps @ 95% (365lbs)
*Set 7 – 3-4 reps @ 90% (340lbs)
*Set 8 – 3-4 reps @ 90% (340lbs)
--Completed up to 1 rep @ 365lbs. The 2nd rep got stuck half way up and failed. Re-racked to get at least finish the 365lb set, failed at 2nd attempt at 365. Then failed at attempt at 340 for 1 rep. Everything is drained at this moment. Last week I successfully squated 355lbs for 2 reps and 2x4 @ 335lbs
[2] For Time: (alternate between movements)
Toes to Bar: 20-16-12-8-4-2
Deadlift 245lbs: 10-8-6-4-2
Air Squats: 30-30-30-30-30
Time: 7:42rx unbroken
Wednesday 3 September 2014
AM:
[1] Track Interval Workout - NCLab
4x850m with 3min rest between efforts
5min rest after final interval
1x400m, 1x300m, 1x200m with 90sec rest between efforts
PACE: 400m @ 1:41 /800m @ 3:22 /1600m @ <6:00
Actual Pace: 400m @ 1:28 /800m @ 3:00
4×850 @ 3:26, 3:22, 3:16, 3:14
400m @ 1:10
300m @ 0:52
200m @ 0:31
PM:
[1] Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75% (245lbs)
*Set 2 – 2 reps @ 80% (260lbs)
*Set 3 – 2 reps @ 85% (275lbs)
*Set 4 – 1 rep @ 90% (295lbs)
*Sets 5-8 – 1 rep @ 92-95% (300, 300,305, 305)
[2] Power Clean 10x2 @ 185, 10x2 @ 195lbs (1RM 245)
[3] Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots 20lbs
Minute 2 – 10 Chest to Bar Pullups
Minute 3 – 10 Burpee Box Jumps Overs 24″
[4] Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 @ 10lbs
Rest as needed
Thursday 4 September 2014
[1] Rest Day omg.
Friday 5 September 2014
am: [1] Sq PT... not really at all a workout rofl
PM:
[1] Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (1RM @ 385lbs)
*Sets 1-2 – 55% (215lbs)
*Sets 3-4 – 65% (250lbs)
*Sets 5-6 – 75% (285lbs)
*Sets 7-8 – 80% (315lbs)
*Sets 9-10 – 85% (330lbs)
*Kept all reps as a "touch-N-go"; No Pause at top of squat.
[2] For Time:
Reps of: 60-40-20-10 each of:
Row for Calories
GHD Situps
Pistols (total)
Time: 24:56rx
Saturday 6 September 2014
[1] Soccer Game!!! (1hr)
[2] Skateboard (2hr)
[2] For Time: (alternate between movements)
Toes to Bar: 20-16-12-8-4-2
Deadlift 245lbs: 10-8-6-4-2
Air Squats: 30-30-30-30-30
Time: 7:42rx unbroken
Wednesday 3 September 2014
AM:
[1] Track Interval Workout - NCLab
4x850m with 3min rest between efforts
5min rest after final interval
1x400m, 1x300m, 1x200m with 90sec rest between efforts
PACE: 400m @ 1:41 /800m @ 3:22 /1600m @ <6:00
Actual Pace: 400m @ 1:28 /800m @ 3:00
4×850 @ 3:26, 3:22, 3:16, 3:14
400m @ 1:10
300m @ 0:52
200m @ 0:31
PM:
[1] Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75% (245lbs)
*Set 2 – 2 reps @ 80% (260lbs)
*Set 3 – 2 reps @ 85% (275lbs)
*Set 4 – 1 rep @ 90% (295lbs)
*Sets 5-8 – 1 rep @ 92-95% (300, 300,
[2] Power Clean 10x2 @ 185, 10x2 @ 195lbs (1RM 245)
[3] Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots 20lbs
Minute 2 – 10 Chest to Bar Pullups
Minute 3 – 10 Burpee Box Jumps Overs 24″
[4] Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 @ 10lbs
Rest as needed
Thursday 4 September 2014
[1] Rest Day omg.
Friday 5 September 2014
am: [1] Sq PT... not really at all a workout rofl
PM:
[1] Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps (1RM @ 385lbs)
*Sets 1-2 – 55% (215lbs)
*Sets 3-4 – 65% (250lbs)
*Sets 5-6 – 75% (285lbs)
*Sets 7-8 – 80% (315lbs)
*Sets 9-10 – 85% (330lbs)
*Kept all reps as a "touch-N-go"; No Pause at top of squat.
[2] For Time:
Reps of: 60-40-20-10 each of:
Row for Calories
GHD Situps
Pistols (total)
Time: 24:56rx
Saturday 6 September 2014
[1] Soccer Game!!! (1hr)
[2] Skateboard (2hr)
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