Fitness:
3 sets of:
A1. Bulgarian Split Squat x 8-12 reps
Rest 60 seconds
A2. Push-ups x max reps. Scale up to ring push-ups or dips if you can do more than 15 reps.
Rest 2 minutes
B.
Airdyne
Team workout. Teams of 3. MAx calories in 12 minutes as a team.
Each partner does 30s hard and rests 1 minutes.
8 sets each.
Performance:
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
*be focused on your position. Do not allow your chest to tilt down or forward. If it does, lower the weight and keep working your mobility. *
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80%-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kbs or DB's 55#/35# / hand. Scale to a weight you can handle for 20 unbroken consistent tempo reps.
15 GHD Sit-Ups or Weighted sit-ups
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
*be focused on your position. Do not allow your chest to tilt down or forward. If it does, lower the weight and keep working your mobility. *
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80%-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kbs or DB's 55#/35# / hand. Scale to a weight you can handle for 20 unbroken consistent tempo reps.
15 GHD Sit-Ups or Weighted sit-ups
A. 195,210,225,245,260. good pop and positioning today. little extra rest and CNS break helped.
ReplyDeleteB. skipped. Did #ironscap instead. Shoulder feeling better.
C. complete at 305. Smoked these.
D. complete with 55#/h and 35# weighted sit-up.
good morning session today.
A. 155, 175, 185, 195, 205
ReplyDeleteB. skipped - time
C. 270, felt good
D. 55#/hand and GH sit-ups. This was a brutal combo. Quads fried
A. 155,175,185,205,215
ReplyDeleteB. 115# this is the best my snatches have ever felt.
C. 235# Missed last rep on set 3 and 5. This is 4% up from last week.
D. 55# and ghd sit ups done. Rounds- 1:32,1:36,1:42
A. 155,175,185,205,205
ReplyDeleteB. #140
C. skipped
D. #35 bulgarian split squats in place of lunges & GHD situps.
(right knee still bothering me)