Monday
RESET; New Cycle
RESET; New Cycle
5 Rounds
L-SIT SHOOT THROUGH TO PUSH UP 10 sec L--->10 PU
-on parallettes, start in L-sit hold (best position possible). After the 10 sec, tuck knees into chest and shoot legs through to plank solid position.
STRICT PULL UP HOLDS 5 reps 5 sec top hold
-as high of a pull as possible. Hold that top point for a full 5 seconds before lowering down.
HOLLOW ROCKS 30 reps
-find your hollow position with lower back flat on ground. Arms/legs tight throughout.
SHOULDER SHIFTS 5 shifts each direction
-back up against wall. Shift weight over from shoulder to shoulder keeping elbows locked out. If you feel comfortable enough to go up on to your fingertips, do it. No shoulder touches though.
A. Snatch; 60/2, 70x2x2, 80/2/2
B. C&J 60/2+1, 70x2+1x2, 80x2+1x2
C. BN snatch grip push press x 3 x 3 – off feel
D. Back Squat 60/3, 70x3x2, 80x3x2
+
30 Hang Squat Cleans 115/75
50 Ring Dips
30 Hang Squat Cleans 115/75
Tuesday
AM
4 sets
Run 3 min
rest 2 min
+
4 sets
Row 90 sec
rest 90 sec
+
4 sets
10 Burpees
25 Double Unders
rest 45 sec
PM
for time
Deadlift 275 x 5
12, 10,8, 6, 4, 2
HSPU
+
Iron Scap
Wednesday
AM
30 minutes @ 70% effort
400m run
5 Mu
50m FW @2/1.5 pood/hand
10 T2B
50 double unders
20 ft. handstand walk
PM
A. Power Clean 12x3@60%
B. Back Squat 4×10 at 60%, 60%xAMAP
C1. Press 55/65/75 x 5
C2. Pendlay Rows 12-15 reps x 3 sets or Bench Chest Supported Kb Rows
D. Airdyne x 20sec x 5 sets; rest 2:40
Friday
AM
Row 500m @90% effort
rest walk 2:30
x 4
rest 5 min
Row 500m @90% effort
rest walk 2:30
x 4
PM
A. Snatch 60/2, 70/2, 80x2x3
B. Clean and Jerk 60/2+1, 70/2+1, 80x2+1x3
C. Snatch High Pull 80x3x4
D. Front Squat 60/3, 70/3, 75/3, 80x3x2
+
3 sets
3 min AMRAP
7 Burpee Box Jump Overs
10 GHD Sit Ups
20 Double Unders
rest 2 min
Saturday
A. Power Snatch 12x3@60%
B. Close Grip Bench 4×10 at 60%, 60%xAMAP
C. Good morning @2211 – 3RM
+
10-8-6-4-2
AB cal
Hang Power Clean 115/
Thrusters 115
CTB Pull Ups
+
B. 3 sets-6 wtd. back extensions + 6 GH raise; rest 2 min
C. Reverse Hypers - 3x30 (25-35% of back squat); rest 2 min
Monday-gymnastics went well-got almost all the strict pull ups and started to fail in the fourth round. I was able to do 105 X2X2 for clean and jerks. I hit the back squat numbers and used 65 for snatch back grip PP. I did 75 pounds for the WOD and used a blue band for dips-took 17 minutes
ReplyDeleteTuesday-all the cardio went well and still really lacking on DU- I did 175 for the DL and did all negatives the for the HSP-took almost 30 minutes
Wednesday-sick ran 3 miles really slow
Thursday-tried to encompass two days- Morning- 30 Minute AMRAP from Wednesday-got 3 rounds doing 400 meter run 5 PU 5 dips with band 35 pound FW 10 TTP-singles DU attempts and one WW then did 3 sets of 10 BS at 127 and a burn out with 15 reps PM-12 minutes AMRAP PS-85 and PS-65 then did 65 pounds X3 bench press with a burn out at 15 reps. I did a warm up set of ten at 55. I did the back extensions and GHR with no weight and I did the strict press and row at 55 pounds-the press was very hard. I did good mornings at 55 pounds as well
Wednesday-did the 5 sets of 20 second AB sprints got about 7 to 9 cals each time
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