Hey bud,
Curious why the back squat is lighting up the low back....send me a video when you can please! Will keep in mind how much all the jump rope cramped up the calves and stay away from that kind of volume. Let me know how your back and shoulder are doing. If your shoulder is ok i want you to snatch this week, lower the weight if you need to but we need exposure there since it will probably show up in the open. If your shoulder IS bothering you then change it to squat clean. CJ singles much better - 20 in 1:33 means 30 under 3 minutes for sure, like i was telling you previously :).
Friday:
A. Back Squat; 10 reps; rest 90s x 3 sets *build so that last set is only tough one*
B1. BB Russian Step ups; 10 reps/leg; rest 10s btw legs/30s btw sets
B2. Med ball hamstring curls; 12-15 reps; rest 2 minutes x 5 sets
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6 unbroken muscle ups
30 unbroken wallball
50 unbroken double unders
rest 90s x 4 sets
A. Tough but completed 195, 225, 295 and back was good this time
B1 & B2 Used Increasing weight 95x2, 105x2, 115x1
Metcon: #1 @ 2:08, #2 @ 2:14, #3 @ 2:45 and had a break on DU's at 20. Had to start over! #4 Over 3 min but forgot to put my time down. I think it was 3:05, again I got tripped up on the DU's.
Saturday:
30 Calorie airdyne @ 76-79 RPMs; rest 1:30-2:30s x 6 sets
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15 Deadlifts 295lbs
15 Box jumps 26" (put a plate on the 24" box)
15 Pull ups
Rest 90s x 5 sets
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Banded external and internal rotation; 10 reps each arm each movement; no rest btw arms 30s rest btw sets x 3 sets
Row: All 7 rounds were 76-78 RPM's. I rested 2 min for all sets.
Metcon: #1 2:03 (8-5-2 reps), #2 2:01 (6-5-4 reps), #3 2:44 (5-5-3-2), #4 2:45 (3-3-3-3-1-1-1), #5 3:08 (6-5-3-1)
I think I should have used the 6-5-4 rep scheme for the first 3 sets. I would have done better.
Sunday: Rest
Monday:
A. Power Snatch; 1.1.1; rest 15s/3minutes x 3 sets - build each set start at 180lbs
B1. TGU; 6 unbroken each arm w/24kg; no rest btw arms; rest 30s
B2. Kipping HSPU amrap in 25s; rest 90s x 5 sets
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For time:
30 Power Snatch 95lbs
10 burpees to target
20 power snatch 115lbs
20 burpees to target
10 power snatch 135lbs
30 burpees to target
A. 180, 190, 200 and no shoulder pain
B1 & B2. All Unbroken TGU's and my HSPU #'s were 17-15-15-15-13
Metcon: 12:27 and back was hurting from Deadlifts on Saturday. I have no idea if this was good but felt slow. If you could send what my times should look like that would be great. I don't have anyone to go against so I know I didn't push my self the most.
Tuesday:
75 minutes @ 75%/moderate:
5 Minutes airdyne
5 Minute amrap 10 alternating step ups 20 single unders 5 push ups 150 ft farmer carry 35lb kbs
5 Minutes Row
Terrible and I tried to push it a little. 1100M every round on the row but the last two times were just over 1000. 2-3 rounds on the the amrap in the middle.
Wednesday:
A. Snatch; 7 Singles @ 215lbs; rest 2-3 minutes btw reps
B1. 15 unbroken power snatches 120lbs; rest 15s
B2. 15 unbroken deadlifts; 120lbs; rest 15s
B3. 17 lateral BB burpees @ 92% (Fast but sustainable - game day pace); rest 15s
B4. 40 Unbroken double unders; rest 1:45s x 3 sets
C. 5 Minute timer: Complete 800m row; amrap CTB Pull ups in remaining time
•••A. I really wanted to be warm. I have only felt pain here and there when I'm lazy with my shoulder joint. So, I started at 165 after my warm up. Increased 10lbs with every 1 rep every lift. 175, 185, 195, 205, then hit 215 3x's, then missed 4th, hit 5th, missed 6th and hit 7th. Was happy I hit 7 lifts before I missed the 4th attempt at 215. No pain though and was fatigued at the end.
•••1st round time was 3:40. Tripped up twice at 10 DU's and had to start over. 2nd round time was 4:15 and again I tripped up on DU's. Couldn't get it together. 3rd round time was 5:05 broke on snatch at 9, then 13. Slower on Burpees, of course tripped up on DU's and longer rests. Didn't feel good about it.
•••Did 800M in 2:58, rested 30 sec, did 20 Unbroken C2B's, 9, 7, and 4 for 40 total reps.
Thursday: Rest
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