Monday 5.21.12
A1. Bench Press @ 30X1; 6, 4, 2, 6, 4, 2; rest 10 sec (increase each set & each wave, start w/ 65#)
65, 75, 85#; 75, 85, 95#
A2. Bent Row Single Arm; 6 x 5 reps; rest 3 min (start w/ 35# DB)
35# db all sets
+
10 min AMRAP
5 Clean & Jerk 65#
5 Pullups
10 Box Jumps 20"
8 rounds + 1
Tuesday 5.22.12
A. Hang Power Snatch- 3 x 3 @ 75#; rest 90 sec (focus on feet leaving the ground/solid landing. NOT touch and go)
B. Hang Squat Snatch- build to a heavy single in 10 minutes (4-5 sets)
65, 75, 85, 90, 95#!!!!! 20# PR!
C. Squat Snatch- build to a heavy single in 10 min (4-5 sets)
65, 75, 85, 90, 95#!!! failed 100# twice but was super close!
D. GH Raises- 3 x 8; rest 2 min
E. Split Squat @ 30X1; 4 x 5; rest 90 sec b/w legs (start w/ 30#/hand)
30# all sets
Wednesday 5.23.12
Missed training- worked a double shift.
Thursday AM - 5.24.12
A. Power Clean- 1 rep every 90 seconds, start w/ 95 & add 10lbs every 90 seconds- end with 145#
did all except failed 145# - morning workouts = NO energy!
B. Split Jerk-1 rep w/ 115; EMOM for 7 min
C. 1 ¼ Back Squat @ 30X1; 5 x 4; rest 3 min (start w/ 115#)
stayed at 115# due to my back hurting. these sets felt good.
+
2 sets @ consistent aerobic effort
Run 400m
Rest 60 sec
90 sec (30 sec R KB Snatch, 26#/30 sec L KB Snatch, 26#/30 sec Burpees)
Rest 90 sec
90 sec (45 sec Box Jumps, 20” step down/45 sec Double Unders)
rest 90 sec
Runs were 2:08 and 2:07
Thursday PM - 5.24.12
3 min @ moderate effort
1 Ring Dips
10 Walking Lunges
2 min recovery....
3 min @ moderate
5 Ring Push Ups
10 Box Jumps, 24” step down
2 min recovery....
3 min @ moderate
5 Pull Ups
10 Sit Ups
15 Squats
2 min recovery....
3 min @ moderate
3 Pull Ups
20 Double Unders
2 min recovery....
3 min @ moderate
0.5 mile Air Dyne
5 Knees to Elbow
7, 3, 3, 1+0.7 AD
No comments:
Post a Comment