Friday:
A. Push Jerk + split jerk; 2 + 3; rest as needed x 4 sets
B. Rope Climbs; 2 reps; rest 60s x 6 sets
C1. Deficit Strict HSPU; 5 reps; rest as needed **Whatever deficit makes the 5 reps tough**
C2. Neutral grip pull ups @30x2; 5 reps; rset as needed
C3. Toes to bar; 12 reps; rest as needed x 4 sets
+
24 Minute EMOM:
1st: 10 Alternating DB Snatch 60lbs
2nd: 10 Burpee box jump overs 24"
3rd: 12 calorie AB
4th: 15 calorie Row
A. 135,165,185,215 was pretty tough
B. No issues on ropes
C1,C2,C3: Same deficit still tough, UB T2B's
EMOM: Hit all numbers until 4th round. Went to singles alternating with DB, and was only able to get 10 cals on AB the rest of the way. Got really tough at the end.
B. No issues on ropes
C1,C2,C3: Same deficit still tough, UB T2B's
EMOM: Hit all numbers until 4th round. Went to singles alternating with DB, and was only able to get 10 cals on AB the rest of the way. Got really tough at the end.
Saturday:
A. Squat Snatch; 1 Rep every 45s until you hit a tough single for the day
B. Partial Clean deadlift (Lift up to the knees - pause 2s - back down); 3 reps; rest as needed x 5 sets
C1. BB RDL @30x1; 8 reps; rest 30s
C2. Double KB Squat @30x1; 8-10 reps; rest 30s
C3. Sorensen hold; 35s; rest 2:30 x 5 sets
+
24 Thrusters 95lbs
24 Calorie Row
45s Rest
21 Thrusters 95lbs
21 Calorie Row
45s Rest
18 Thrusters 95lbs
18 Calorie Row
**BACK WAS SORE!
A. Worked up to 205 and just missed 215 in the bottom. Felt good though.B. 305 Again
C1,C2,C3: 185 RDL's and 60lb DB's for squats. No issues with sorenson hold.
Had to break things up today on these thrusters. My midline just felt really sore from DB snatches yesterday. Didn't keep my times but row was steady around 1000-1100 watts.
Monday:
B. Power Clean; 2 TNG reps; rest 3 minutes x 5 sets - Build
+
2017 Masters qualifier #4
2 Rounds for time:
10 Deadlift 315
20 Deficit HSPU 4.5"
30 Front Squat 95lbs
+
30 Minute easy AB
30 Minute easy AB
A. No misses
B. 275 for 2 reps and missed 285 barely
C. I did not look at my time before I did this workout. I got 7:39 and last year I got 7:45. Not much better but I will take it I guess.
Round #1: 5/5 DL's, 8/7/5 on HSPU's, and 8,7,6,5,4
Round #2: 4/3/3 DL's, 5/5/5/5 on HSPU's, and 6,5,4,3,3,3,3,3
Tuesday:
AB;
40-35-30-25-20 Calories for time
Rest 1:1
+
1 Minute Row
1 Minute Single Unders
1 Minute AB
1 Minute Shuttle Run x 6 sets
DID NOT WORK OUT
Wednesday:
A. Front Squat @31X1; 3 reps; rest 3 minutes x 4 sets - all sets at 235lbs
B1. Seated box jumps; 5 reps for quality; rest as needed
B2. DB Death March; 16 alternating reps; rest as needed
B3. Strict Toes to bar; amrap (-2); rest as needed x 4 sets
+
15 Minute EMOM:
1st: 3 Squat snatch 185
2nd: 15 calorie row
**I want you to do this again with these numbers to not only see how it feels but get more exposure to squat snatch at a higher weight under fatigue**
A. No issues and felt stronger today
B1,B2,B3: 6's on Strict T2B's and all else was good
EMOM: No misses and felt really good but was tough. My second to last set I did 2 reps instead of 3 by mistake.
No comments:
Post a Comment