AM
For time: (17 min time cap)
2000m row
50 pistols
30 hang clean - 102.5kg
25 cleans complete at the time cap PB, 18:37 complete PB. Steady away on the rower, got off at 7:30. Same with the pistols, just kept moving. Felt great aerobically, the weight just got heavy. Started with a triple, then a double, then singles for a while and a double in the middle.
PM
A. Back squat; build to max.
60x3, 80x3, 100x3, 120x3, 140, 150, 160, 171x
B. Step ups; 3x8-12
60x12, 70x12, 80x12
C. Snatch deadlift; 3x8-12
80x12, 100x12, 120x10
.
Monday, 28 April 2014
Friday, 25 April 2014
25.04.2014 - Snatches, C&J's & Rowing
A. Hang power snatch; 3x2@75%
60kg
B. Snatch; 5x1@85%
85kg - 1 miss forward, made it up.
C. Hang power clean; 3x2@75%
86kg
D. C&J; 5x1@85%
107kg - Keep getting a really sharp pain in my forearm once i release the bar from overhead!
10 minute row @sub 2:00/500m
2583m, 1:57.1/500m average
60kg
B. Snatch; 5x1@85%
85kg - 1 miss forward, made it up.
C. Hang power clean; 3x2@75%
86kg
D. C&J; 5x1@85%
107kg - Keep getting a really sharp pain in my forearm once i release the bar from overhead!
10 minute row @sub 2:00/500m
2583m, 1:57.1/500m average
24.04.2014 - DE Upper
A. Plyo push up; 6x3
B. 3 bench press @70%, every minute x9
70kg
C. Incline DB press; 3x8-12
25(12)x2, 25(10)
D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest
RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8
E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.
F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)
G. 100 banded tricep
B. 3 bench press @70%, every minute x9
70kg
C. Incline DB press; 3x8-12
25(12)x2, 25(10)
D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest
RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8
E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.
F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)
G. 100 banded tricep
Tuesday, 22 April 2014
22.14.2014 - Snatch Work + Push Jerks
A. Snatch balance; 5x5 (no more than 50%)
30-50kg - Felt fast, focused on footwork and drive under.
B. Power snatch; 3x2@80%
68kg
C. Hang snatch; 5x2@80%
72kg - These felt really good.
D. Snatch high pull; 3x3@100%
100kg - First time doing these. How the hell do i snatch 100kg!!
E. Push jerk; 5x2@90%
100kg - I think this is a PB double!! Hardest part was bringing it back down.
30-50kg - Felt fast, focused on footwork and drive under.
B. Power snatch; 3x2@80%
68kg
C. Hang snatch; 5x2@80%
72kg - These felt really good.
D. Snatch high pull; 3x3@100%
100kg - First time doing these. How the hell do i snatch 100kg!!
E. Push jerk; 5x2@90%
100kg - I think this is a PB double!! Hardest part was bringing it back down.
21.04.2014 - AM Row + PM DE Lower
AM
40 minute Z1 row
9321m, 2:08.7/500m average
PM
A. Box jump; 9x2
40"
B. Back squat; 12x2@70%; every 30s
112kg
C. 2 T&G power clean @70%; every 30s
87.5kg
D. Front rack lunge; 3x8-12
80(12), 90(12), 100(8) - Massive improvement since Manchester Games!!
E. Stiff leg deadlift; 3x8-12
80(12), 100(12), 120(10) - Holy hamstrings!!!
F. Tabata prowler push
Don't have access to a prowler so i used my car!
40 minute Z1 row
9321m, 2:08.7/500m average
PM
A. Box jump; 9x2
40"
B. Back squat; 12x2@70%; every 30s
112kg
C. 2 T&G power clean @70%; every 30s
87.5kg
D. Front rack lunge; 3x8-12
80(12), 90(12), 100(8) - Massive improvement since Manchester Games!!
E. Stiff leg deadlift; 3x8-12
80(12), 100(12), 120(10) - Holy hamstrings!!!
F. Tabata prowler push
Don't have access to a prowler so i used my car!
Saturday 19.04.2014
AM
AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"
7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead.
PM
A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)
B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.
C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.
D. 100 banded tricep push down
E. Incline reverse flies; 3x20
5kg
AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"
7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead.
PM
A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)
B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.
C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.
D. 100 banded tricep push down
E. Incline reverse flies; 3x20
5kg
Friday 18.04.2014
AM
5x1000m row @70%
90s rest
3:45, 3:45, 3:45, 3:45, 3:42
PM
A. Hang power snatch; 3x2@70%
56kg
B. Snatch; 5x1@85%
85kg
C. Hang power clean; 3x2@70%
77kg
D. C&J; 5x1@85%
107kg
8x50m sprint (walk recovery)
5 minutes rest
3 RFT:
15 burpees
30 KB swings @24kg
5 minutes rest
4x50m sprint (walk recovery)
Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.
6:26 - just felt slow
5x1000m row @70%
90s rest
3:45, 3:45, 3:45, 3:45, 3:42
PM
A. Hang power snatch; 3x2@70%
56kg
B. Snatch; 5x1@85%
85kg
C. Hang power clean; 3x2@70%
77kg
D. C&J; 5x1@85%
107kg
8x50m sprint (walk recovery)
5 minutes rest
3 RFT:
15 burpees
30 KB swings @24kg
5 minutes rest
4x50m sprint (walk recovery)
Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.
6:26 - just felt slow
Subscribe to:
Posts (Atom)