10:00 warm-up alternating between:
Dynamic hip & shoulder mobility work of choice
Standing triple jump and/or overhead shot toss practice, all sub-maximal
Handstand progression/practice
A1. Snatch-grip deadlift*, 5-5-5-5-5, 4011; :10 rest
A2. Ring dips or ring push-ups, 5 x AMRAP (-1), 21X1; 3:30 rest
B. Sit-ups, 8 x max in :20; :10 rest
*ensure perfect snatch positions throughout – these are NOT simply deadlifts w/a wide grip
Post notes to comments.
{ 16 comments… read them below or add one }
A1. 135 lbs emphasized form
A2. 12-9-7-6-3
sit-ups: 13-12-11-11-11-10-10-9
A1 @95lbs
A2 about 6 deep ring PU per round
B. 14-14-13-11-11-11-11-12
40 Pull ups green band
A. Bench: 2 reps EMOM for 10 min, tough.
B. Reverse Hyper 3×12
A. 245 rx’d
B. 35,70,70
A1. Up to 105lbs
A2. Ring push ups (between 4-5)
B. 15, 16, 16, 15, 14, 13, 12, 12
Oly Cycle Wk 2 – Day 1:
A. Split jerk, build to moderate 3 w/perfect footwork & lockout: 150#
B. High-bar back squat, ATG, build max 5: 195# (10# PR, 1″ below par.)
C. Push press, build to max 5: 150# x 3 (15# PR)
D. Bent-over barbell row, build to max 5: 185# (30# PR)
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Ab work of choice, weighted, no more than 50 reps: did situps (forgot to do weighted for 2nd week in a row, oops).
So far so good…
Nice man! You are definitely adding some serious strength!
10:00 chest-to-bar technique work
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10:00 handstand push-up technique work
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10:00 row sprint technique work, no more than 100m at a time w/a few perfect push-ups between sprints
Was at the gym. Played around. Didn’t do any MUs.
A. Power snatch, 3-2-1; 3:00 rest
B. Deadlift, 5-4-3-2-1; 3:00 rest
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5 rounds for time of:
10 deadlifts, 275
50 double-unders
A. 175-185-195
B. 345-355-365-375-385
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9:42
SHE
10:00 chest-to-bar technique work
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10:00 handstand push-up technique work
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10:00 row sprint technique work, no more than 100m at a time w/a few perfect push-ups between sprints
Um…this was comical. My abs and butt are super sore, so kipping difficult. Practiced swinging and some strict CTB
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Used an ab mat to cushion my head. Worked on some strict reps, and kips of all sizes.
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4 sprints with 3-4 push-ups in between.
A.Squat: 10 RM
B.Press: 10 RM
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8 rounds:
3 box overs @ 20″
25 yard sprint
Rest period is walk back.
A.315
B.155
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Complete.
Recovery week
Warm up with 3 set of HBBS 3×3 of 95, 115, 135
3×2 of 1 1/4 HBBS @155, tempo 4223 for both movements in the squat
20 box jumps, 24″
Has anyone ever bruised there ribs bench pressing? I think I did this on Saturday. Started feeling pain in my chest yesterday afternoon when I take breaths in or bend over. I went to the doctor today thinking I had heart issues and they found no problems. Thought it might be Acid Reflux, but the medication has done nothing. Now I’m thinking I might of bruised my ribs on one side bench pressing on Saturday afternoon. Has anyone experienced something like this before? Just thinking it is weird I’m feeling it a day later. Thoughts?
For time:
Run 400
21 Power cleans at 185
Run 400
15 PC at 205
Run 400
9 PC at 225
13:11
@ SuperDave – if you have tenderness and swelling at one point where a rib meets your sternum, it’s possibly a subluxated rib head… This hurts upon inhalation usually. Could also be a pec strain if it’s more painful in the muscle or tendon. Call or message me if you want.
@Pete – I’ll call you tomorrow. I think I bruised the sternum. Looking for any quick cures. I’ve got the Bourbon Chase Race this Friday. Icing my sternum right now.
Back Squat: 3 x 5; 275, 275, 280
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See Mike; Complete
A1. 135 lbs.
A2. 7-8 each
B. 8 min – 15 max