Month 2, Week 2
Monday
A1. Ring Dip Cluster @ 21X1- 1.1.1.1.1 x 5; rest 10 sec
felt pretty tough. really need to get stronger at these.
A2. Strict Pull Up @ 20X1- 4 unbroken x 5; rest 3 min
wasn't able to do 4 unbroken....mostly singles but did 4 each set
+
5 sets ALL OUT
25 sec Air Dyne Sprint; rest 2:35
*during rest perform 5 deep Ring Push Ups
Sprints felt surprisingly good for once!
Tuesday
A. Tall Snatch- 3 x 3; rest 90 sec w/ 45# (try to go up in weight)
stayed at 45# all three sets...movement feels very awkward and want to make sure im doing it right.
stayed at 45# all three sets...movement feels very awkward and want to make sure im doing it right.
B. Hang Power Snatch- 3 x 3; rest 90 sec (add weight per set)(feet leave the ground, aggressive jump and fast turnover with the arms)
75#, 85#, 85#.... last two sets felt heavy...sloppy getting the reps up and landed with legs pretty wide.
75#, 85#, 85#.... last two sets felt heavy...sloppy getting the reps up and landed with legs pretty wide.
C1. Back Squat @ 20X1; 5 reps x 3; rest 10 sec (heavier than last week/set)
105#, 115#, 115#...these felt pretty good! much stronger and more solid than usual. NO BACK PAIN!!
105#, 115#, 115#...these felt pretty good! much stronger and more solid than usual. NO BACK PAIN!!
C2. GH Raises @ 30X1; 6-8 reps x 3; rest 3 min
8 all three sets...not bad at all
8 all three sets...not bad at all
+
10 min AMRAP
5 Burpees
5 Power Snatch, 55#
5 Box Jumps, 20”
5 Thrusters, 55#
1 CTB Pull Up
5 +4 Burpees... I liked this WOD! Really tried to focus of continually moving, short breaks, all sets of 5 unbroken
5 +4 Burpees... I liked this WOD! Really tried to focus of continually moving, short breaks, all sets of 5 unbroken
Wednesday
cleaning day at the gym!
Thursday
A. Clean & Jerk- 2 reps @ 115# x 10; On the minute for 10 min
really liked these...just enough rest to work time to keep it hard but moving. I'm really starting to like C&J :)
really liked these...just enough rest to work time to keep it hard but moving. I'm really starting to like C&J :)
B. Dead Lift @ 13X1- 3 reps @ 55% x 8 sets; EMOM (FAST off the ground)
145#...felt good, back didn't hurt at all!
145#...felt good, back didn't hurt at all!
+
4 sets
15 Wall Ball, 15#
Rest 60 sec
7 Unbroken T2B
Rest 60 sec
did both wall ball and T2B unbroken! felt great today! FINALLY GOT SOME CONSISTENT T2B! See video!
did both wall ball and T2B unbroken! felt great today! FINALLY GOT SOME CONSISTENT T2B! See video!
Friday
5 min @ consistent aerobic effort
3 Pull Ups
7 KBS, 35#
10 Box Jumps, 20”
5 min rest
5 min @ consistent…
2 Ring Dips
10 Walking Lunges
15 Double Unders
5 min rest
5 min @ consistent
3 Pull Ups
3 Ring Push Ups
10 Air Squats
10 Sit Ups
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