Saturday, January 3, 2015

Monday January 5th, 2015

Lifestyle: 

Week 2 Day 1 

Upper Body Push/Lower Body Pull
3 sets:
A1. Single Arm Floor Press (Heavy) x 8/arm; rest 1 min
A2. GH Raises x 8-12; rest 1 min

3 sets:
B1. Supine Flys x 10; rest 1 min
B2. BB or KB Hip Thrusts x 10; rest 1 min

+
Row 500m (HARD); rest 1:1 x 4.    Can be done as partner 4k.  


Performance:

A. TnG Squat Snatch – Build to tough triple

B. Squat Clean @ 80% 1RM- 10 singles; rest 90 seconds between.  STRICT ON THE REST!

C.
For reps:
3 minutes – AMRAP Squat Cleans @ 85% 1RM
rest 2 minutes
3 minutes – AMRAP Squat Snatch @ 75% 1RM
rest 2 minutes
3 minutes – AMRAP Wall Balls

5 comments:

  1. A. Built to 135# x3 felt okay. Always need work here
    B. 195# x10 made all reps
    C1.210# for 8 reps
    C2. 135# for 7 reps
    C3. 71 wall balls

    *morning workouts makes me angry

    ReplyDelete
  2. A. Skipped, extra overhead mobility
    B. 225,230,235. Use this years pr as a 2013 pr doesn't really feel relevant
    C1. 5 reps at 245.
    C2. Subbed 36" bj and Gh raises. 13 of each
    C3. 79.

    ReplyDelete
  3. A. 125#
    B. 180#
    C1. 135# x14. Technique problems at higher weights
    C2. 105# x10
    C3. 60

    ReplyDelete
  4. A. 155
    B. 205
    C1. 215x10
    C2. 150x10
    C3. 68

    ReplyDelete
  5. A. #115
    B. #185 x10
    C1. 195x1, DNF
    C2. 115x8
    C3. 53

    ReplyDelete