[1] Rest / Recovery
Monday 29 September 2014
[1] Snatch Balance / Snatch Work
[2] Every 30 seconds, for 12 minutes perform the following:
Interval 1 (30s) – 32kg KB Cleans (squat) x 6 reps (right arm)
Interval 2 (60s) – Behind the Neck Strict Press x 6 reps @ 95lbs (started doing push press)
Interval 3 (90s) – Rest
* Still doing recovery/mobility work on left wrist/hand, but I'm coming back!
* The strict press got hard for my right shoulder due to the cleans, had to go into push press.
[3] For time:
Alternate between movements:
20-18-16-14-12-10-8-6-4-2 - Parallette Decline Pushups
10-9-8-7-6-5-4-3-2-1 - Box Jumps @ 40"
20-18-16-14-12-10-8-6-4-2 - GHD Situps
Time: 20:11
[4] 30 Mins of Mobility.
Tuesday 30 September 2014
[1] 10x Clean Pull + Hang Clean Pull + High Hang Clean Pull
* Use Straps!
Weight: 2x each at 185 - 195 - 205 - 215 - 225
(at 215 & 225 I did 3x Halting Deadlift Clean Pulls from 4" Deficit)
[2] Four Sets of:
Front Squat x 5-6 reps @ 41x1 Tempo
Rest 3 minutes
Weight: 185x6 - 205x6 - 215x6 - 225x5
[3] For Time:
*Alternate between movements
9-7-5 32kg KB Power Snatches
10-10-10 Toes to Bar
Time: 2:57
~Rest till the time hits 6:00, and then...
[4] 3 Rounds for time:
30 Wallballs @ 20lbs
20 C2B Pullups
Time: 8:44
Wednesday 1 October 2014
AM:
[1] "Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
Time: 33:49 no vest.
10:14 1.5 mile, 12:56 burpees, 10:39 1.5 mile
PM:
[1] Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2] Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3] 5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups): 1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29
Thursday 2 October 2014
[1] Rest/Recovery
[2] Destiny.PS4
Friday 3 October 2014
[1] 3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2] Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3] 8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing. It seems to be that I became sick.
Saturday 4 October 2014
[1] Rest Day... I am sick
PM:
[1] Every 2 minutes, 8 minutes (4 sets) of:
Deadlift (from 425-1RM)
*Set 1 - 8 reps @ 50% (215lbs)
*Set 2 - 6 reps @ 60% (255lbs)
*Set 3 - 4 reps @ 70% (300lbs)
*Set 4 - 2 reps @ 75% (320lbs)
[2] Every 90 Seconds, 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60% (255lbs) *Not touch and go.
[3] 5 Sets for max reps in 3 mins of:
Row 500m
Pushups, Parallette/Decline/Deficit x Max Reps
Rest 3 minutes between
Score: 144 Pushups
*Rounds (Row/Pushups): 1:48/30, 1:52/28, 1:51/30, 1:49/27, 1:47/29
Thursday 2 October 2014
[1] Rest/Recovery
[2] Destiny.PS4
Friday 3 October 2014
[1] 3 Position Halting Snatch Deadlifts
3 Reps EMOM for 10 Minutes
Weight: 185, 205, 205, 205, 205, 205
[2] Every minute, on the minute, for 12 minutes:
Front Squat x 1 (from 335 1RM)
*Sets 1-2 – 60% (205)
*Sets 3-4 – 70% (235)
*Sets 5-6 – 75% (255)
*Sets 7-8 – 80% (275)
*Sets 9-10 – 85% (285)
*Sets 11-12 – 85-90% (300)
[3] 8 Rounds for time:
Run 200m
10 Boxjumps @ 24" (UB)
5 Muscle Ups (UB)
Time: 19:18
*After this workout, I was having hard time breathing. It seems to be that I became sick.
Saturday 4 October 2014
[1] Rest Day... I am sick
No comments:
Post a Comment