Thursday, July 10, 2014

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A. Back Squat 70%(2x5) @32x1 (3 seconds down, 2 second pause, right up and repeat) 

180#

B1. Dumbbell Bench Press  4.4 @32x0 x 3 Rest :90 

30# followed by 25#

(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)

B2. 3x5 Strict pull ups + 2.5-5lb

5 strict pull ups with 5# weight all rounds 

C1. Strict Ring Dips 4-6  Rest :90

C2. Ring Rows 6 @2211 Rest :90

D1. Barbell Glute Bridges 3 x 10 (95lb)

D2. Side Bends 10 ea side (35lb dumbbell)

E. Handstand walk practice (10:00)

Tuesday July 8, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. 7 Minutes to establish 2RM Power Clean **Good form over heavy weight** 155# (bailed on 2nd set at 165#)

B. Clean Pulls 85%x3, 90%(2x2) 130# and 140#

C. 4x5 Deficit Negative HSPU rest :90 45 and 15# on top of each other

D. 4 Sets @ 100%

    4 KB Clean + Press (Alternate arms) need to work 53# on left arm at the press

    Sled Push Max Distance in :20 (90lbs) barf

    Rest actively 3:00

    +

    4 Sets 

    6 KB Swings (Russian, 53lb)

    6 No Push-up Burpee Box Jump overs

    20 Double Unders AFAP

Felt fine till box jump things then felt nausseas 

    Rest 3:00

Monday July 7, 2014

A.M.

Warm Up and stretch as necessary. Please keep this Aerobic and try not to drain your CNS for tonights session. We will build on this each week as long as it does not have a negative effect on your week. 

Run 400m(80%)

Walk 400m

x 4

Legs were heavy like cinder blocks on my feet

 

P.M.

Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

A.  Front squat 10, 10, 8, 6, 4 @2x11 *Same Weight as last week 175# ouch! 

B.  Deadlift 245x5

C1. Dumbbell rows 6 ea side @2221 30lb 

C2. Seated dumbbell press @2x22 3x10 *Same # as last week 2- 15#

D.   EMOM 8 

     ODD: :20 Max kipping Pull-ups *Record each round, we are trying to reach (18-22) 11, 9, 10, 10 need to work on keeping legs together

     Even: :30 FLR on rings

E.  Freestanding Handstand Hold Practice (10 Minutes Max) **Feel the balance on your hands, move the weight around from your fingertips to the palms and see how your body reacts**

Friday, July 4, 2014

A. 

10 min @ 80%:

Row 250m 

3 hspu

5 T2B

Rest

3:00

(walk, stay active)

10 min @ 80%:

15 double unders

5 box jumps 20" (Step Down)

10 push ups

Rest

3:00

(walk, stay active)

10 min @ 80%:

5 KBS  35lb

10 lunges

10 ghd sit ups

B. Enjoy the 4th of July! 

Thursday, July 3, 2014

A. Power Snatch 70lb x5 80lb x3 90lb (2x2) 100lb (2x1)

B. 7 Sets (90-95%)

   

    3 Front Squats (From Rack) @ 185 (175# on accident. Second to last set realized I used a girl bar)

    Sprint 200m

    Rest 5:00 (Walk, keep moving)

 Absolute hell... Closest I've come to throwing up

C. L-Sit Holds  (Toughest progression)

    Climbing Ladder EMOM Start with :06 and add :02 each minute until failure 

Stopped at :24 (10 rounds) due to it making my nausseas stomach more nausseas 

D1. Banded Pull Aparts  3x10

D2. Banded Side Steps  10 Left 10 Right

Friday, July 2, 2014

A. Back Squat 70%(2x5) @3x11  *Elevate Heels 1 Mat (180#)

B1. Dumbbell Bench Press  4.4 @32x0 x 3 Rest :90 (two 25# then two 20#)

(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)

B2. Ring Rows 5  @3211 Rest :90  

C1. Max strict pull-ups x 4 Rest: 90

6, 6, 6, 6, 6

C2. Strict Ring Dips 3-5     Rest :90

5, 5, 5, 5, 5

D1. Glute Hamstring Raises 3 x 5 (Assisted if necessary)

D2. Weighted Land Mines 5 Each Side (45lb bar with 10lb plate)

E.   Hand Stand Practice 10 Minutes

Tuesday, July 1, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. EMOM 20:00

    ODD: Clean Pull + 2 Clean Pulls Above Knees (140# bar)

    EVEN: 3-5 Strict HSPU (5 strict for first 5 sets then 4 strict for last 4 sets)

C.

    3 Sets @ 100%

    3 KB Clean + Press/Jerk (two 35# KB)

    Row 15 Sec AFAP

    Rest actively 3:00

    +

    3 Sets @ 100%

    5 KB Swings (Russian, 53lb)

    5 Box Jumps (24")

    15 Double unders AFAP

         (Took under :30 each round)

    Rest 3:00

D1. Back Extensions 3x12

D2. Rear Delt Fly 15 (Squeeze at the top)