Monday:
A. Clean high pull + Power Clean; build to a tough set
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets
C. Strict HSPU; 8-6-4-2; rest 30s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets
D. Strict CTB Pull Ups; 5-4-3-2-1 - go till failure on each set like 'c'; rest 3 minutes x 2 sets
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20 Minute mobility
1. 225 felt heavy
2. 135, 165, 185
3. UB
4. UB
Tuesday:
AB;
10s for max wattage; rest as needed x 3 sets
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AB;
Hold 33% of max wattage established today for as long as possible. If you go below for more than 5s your set is terminated. Record time @ given watts. Rest 3:1 x 3 sets
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20 Minute Z1
1. 1764
2. 534 (1:15, mistakenly only rested 90 sec, then only lasted 48 sec, then rested full amount and did 43 sec)
2. 534 (1:15, mistakenly only rested 90 sec, then only lasted 48 sec, then rested full amount and did 43 sec)
Wednesday:
A. Kang Squat @23X1; 5 reps; rest 2:30 x 4 sets
B1. KB Z-Press @30X2; 6-8 Reps; rest 30s
B2. 3 Strict pull ups + Chin over bar hold; 20s; rest 30s
B3. 3 strict ring dips + Upright dip hold; 20s; rest 2 minutes x 4 sets
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15 Minute EMOM:
1st: 20s sorensen hold
2nd: 8-10 Toes to bar
3rd: 10 KB Step ups 20" box
1. 125,145,155
2. 35lbs first timer on this but like them a lot
3. No issues on pull ups but chin up was shaky lol. I held no problem just shook the whole time.
4. Dips were tough. Haven't done those in a while
EMOM was good
THIS WEEK BELOW 5/10 AND 5/112. 35lbs first timer on this but like them a lot
3. No issues on pull ups but chin up was shaky lol. I held no problem just shook the whole time.
4. Dips were tough. Haven't done those in a while
EMOM was good
Saturday:
A1. Banded Box Squat @4040; 195-225lbs; 5 reps; rest 30s
A2. Wall Sit; 30s; rest 2:30 x 5 sets
B1. Glute Bridge @20X3; 8-10 reps; rest 30s
B2. Crossover step up w/KB in contralateral hand (Right hand if stepping on the box with right leg); 8-10 reps each leg; rest 90s x 4 sets
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2 Minute amrap:
8 Deadlift 185
12 Lateral BB Burpees
Rest 4 minutes x 3 sets
** I know joey has a competition but this is a good one to get your other 'comp' guys/gals to do. Did this myself and had the gym + other athletes go. Top score was 3 + 5 in 1 amrap**
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20 Minute mobility (10 min upper / 10 min lower)
A1. 225 with no issues using sling shot bandB2. Used 53 this time but did the step ups on a 20" box. Something about 24" that doesn't ever feel right when I try to press up with heavy load. It's always been there and sometimes it feels like it's pulling at my knee in an uncomfortable way. I just don't like the feeling so I switched to 20". Felt great though on the hip and glute.
AMRAP: 1st round 3+1 lol, 2nd round 2+13, 3rd round 2+5 and that SUCKED!
Wednesday:
Monday:
A. Clean high pull + Power Clean @ 225lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 165lbs this week**
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 165lbs this week**
C. Strict HSPU; 9-7-5-3; rest 25s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets
D. Strict CTB Pull Ups; 6-5-4-3-2-1; rest 25s btw sets - go till failure on each set like 'c'; rest 3 minutes x 2 sets
+
20 Minute mobility
A. 225 went well pretty easy but have to work on staying super clean on bar close to body. I felt it was a bit away from me. Easy weight wise though..
B. 165 went well and it was easy. This drill is goofy but focuse on keeping foot placement and jumping just where I might land on a full snatch.
C. UB HSPU's no issues
D. UB C2B's no issues NICE PUMP FOR BOTH!
Thursday: Rest
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