10:00 warm-up, alternating between:
Double-under practice
Dynamic hip & shoulder mobility (emphasize split jerk receiving position)
DB snatch practice, find weight to use in AMRAP
A. Standing triple jump, 3 attempts for max distance; :90 rest between attempts
B. Clean & split jerk, 10 x 1 @ light to moderate loads; begin a set every :60
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AMRAP in 12:00 of:
6 alternating DB power snatches
200m 1-arm Farmer’s walk, switch hands as needed
*use the same DB for both movements, something so heavy that the snatches will require short recovery between reps
Post distance, loads, and notes to comments.
{ 28 comments… read them below or add one }
A. 20′ 1.25″
B. 125 lbs, tending to keep back leg straight
4 rounds + 2 snatches
Charlie, you hit 20′ 1.5″. Don’t short yourself.
A. 25’1″
B. 115lb
4 Rounds + 1.
A. 17′ 7″
B. 75 lbs
4 rounds + 6 snatches w/ 30 lb DB
A. Bench: Build to heavy single in 12:00
rest 5:00
2 X AMRAP @ 225; rest 3:00 between attempts
A. 275
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11, 5.
You done with f ball?
No. Just working on my less than elite chest…
Your rack is not bad.
A. 17’8″
B. 95lb x 3, then 115lb for the rest
C. 60lb DB, 4 rounds +6 snatches with 37sec left on the clock.
A. 16something – can’t remember
B. 95lbs – dropped one round
C. 25lb DB / 53lb Kb, 4 rounds
being
within 60 min build to a max in the complex:
3 clean grip DL
3 power clean
3 hang squat clean
3 push press
3 thruster
(no rest b/t reps or exercises)
Heavy Snatch – worked up to 1RM
145 New PR
Max Barbell Complex – 135: attempted 155, failed on 2nd thruster
Muscle-Up 2 Step progressions: banded on rings and swinging
OPT SHE
A1. Shoulder press, 8-8-6-6-4, 12X2; :90 rest
A2. Weighted pull-up, pronated, 5 x 2-3, 22X0; :90 rest
B1. Bar dips, strict & deep, 7 x max (-1), 2010; :45 rest
B2. Knees to elbows, 7 x 10; :45 rest
C. Glute-ham raises, 3 x 10-15, 20X0; :90 rest
A1. 55,65,75,80(failed on 4th rep), 80(failed on 3rd rep)
A2. 20 (3), 22.5 (3), 25 (3), 27.5 (3), 30 (2)
B1. 8,5,7,6,6,6,6
B2. 7 sets unbroken, last set 8/2
C. 12, 12, 10
Same as Kristin
A1. 65, 70, 75, 80, 85 (had to redo a set though cause I got yelled at for using wrong tempo, no names need to be mentioned but Stephen was there…..)
A2. 20, 20, 20, 20, 22.5
B1. 12, 9, 8, 7, 7, 6, 8
B2. Unbroken
C. Hmm…. I did something similar but not even close to what Kristin was doing
Also did 300FY. 183. Since its Angels birthday today I didnt want to break his 240… I know it would crush him
I loved how Marie did 300FY as a warm-up – mkay? WOW! Nice work, lady!
I needed to try it since I missed that weekend…. Im happy I could do it when I chose to myself…. That helped! No emotions about it going in and therefore I had nothing to prove more the “feeling it out” and learn. Thank you
Standing triple jump: 21’5″
B. 115lb
Almost 3 rounds farmers walk was tough
3 sets of:
:15 AirDyne @ 100%
1:45 rest
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3 sets of:
:20 AirDyne @ 100%
2:10 rest
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3 sets of:
:25 AirDyne @ 100%
2:35 rest
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3 sets of:
:30 AirDyne @ 100%
3:00 rest
56
66
69
76
See Kristen
A1. 75, 80, 95, 95X5, 100 (failed), 95X4
A2. 20, 25, 27.5, 30, 32.5
B1. 10, 5, 7, 6, 4, 5, 5
B2. Complete
C. Complete
Arms and shoulders are a little fried!
Oly Cycle Wk. 1 of 10, Day 1
A. High-bar back squat, ass-to-grass, build to tough 5: 185# x 5
B. Push press, build to tough 5: 125# x 5, 135# x 3*
C. Bent-over barbell row, build to tough 5: 155# x 5
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ab work of choice, no more than 50 reps: TTB and hollow rocks
* yet another deficiency this Oly cycle will help with…
HBBS 5 sets w/ reps of 8,6,4,2,1 2-3 min rest
190, 220, 240, 255, 275
Front squat 3×4 @ 185
A. 22″6′
B. built to 150lb
C. 3 rounds + 6 snatches
- 60lb/70lb KB x 1
- 55lb/60lb KB x2.5
A. 19.5ish
B. 105
C. 45 DB – 3+5 snatches (grip was gone by last round ;p)
OPT
being (from yesterday)
for time:
42 DB snatch – 65/35#
21 HSPU
84 squats
30 DB snatch – 70/40#
15 HSPU
56 squats
18 DB snatch – 75/45#
9 HSPU
28 squats
22:03
HSPUs felt crisp. I slowed on the last set of snatches.
A. 20′ 8″
B. 115-115-115-125-125-125-135-135-135-135
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70# DB
3 rounds, 6 snatches and about 50m
Squat 3×5: 275
AMRAP 15 min:
5 db snatch @100lb
50 yd farmers walk w/100 per hand
Subbed 90lb db: 5 rnds + 2 snatches
Front squat: 1x5x200, 1x5x235, 1x4x255, 2x4x270
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AMRAP 15 min:
5 db snatch @100lb
50 yd farmers walk w/100 per hand
7 rounds rx’d
A1. standing press @ 12X2; 8,8,6,6,4; rest 90 saec
A2. medium grip pronated chin ups @ 22X0; 2-3 x 5; rest 90 sec
B1. strict dips on bar @ 2010; amrap (-1) x 7; rest 45 sec
B2. knees to elbows x 10 reps; rest 45 sec x 7
C. gh raises @ 20X0; 10-15 x 3; rest 90 sec
D1. Arnold presses 10 reps
D2. Sitting side laterals 10 reps X3
E1. Dumbbell rows for rear delt sitting leaning over, 10 reps
E2. Dumbbell rear delt straight arm leading with little finger 10 (sitting) X3
F. Handstand presses as many as possible x3
G. Drop set of side laterals 10 heavy, 10 medium, 10 light
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30 minute Run
A1. 45-50-55-60-65
A2. No Weight: 3-3-3-3-3
B1. 3-2-2-Switch to push-ups, 5-4-5-5
B2. Very broken x2-switch to ghdsu, rest UB
C. 15-15-15
D1. DB wt in each hand: 10-12-12
D2. DB wt in each hand: 8-8-8
Had to refuel with a shake and fruit
E1. DB wt in each hand: 8-10-10
E2. DB wt in each hand:5-5-5
F. 5-5-3…Wanted to be careful with my neck/shoulder since I have not done these in a while
G. DB wt in each hand: 10/8/5
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Complete
A. Done
B. Split jerk @ 105 lbs
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3 rounds