Training Month 3, Week 3
Monday 7.16.12
A1. Bench Press @ 30X1- 5-7 reps x 3; rest 10 sec
70, 80, 90#...7 all sets
70, 80, 90#...7 all sets
A2. Strict Pull Up Cluster- 2.2.2 x 3; rest 2 min
B1. HSPU (strict into kipping) 6 x 3; rest 10 sec
B2. Ring Rows @ 30X1 feet elevated- 12-15 x 3; rest 10 sec
12,12,12
12,12,12
C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
6,6,6
6,6,6
C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec (2 more than last week/set)
7,7,7
7,7,7
C3. Pull Ups- max reps x 3; rest 3 min (2 more than last week/set)
17,18,15
Tuesday 7.17.12
A. Static Hang Squat Snatch Cluster from knee cap- 1.1 x 3; rest 2 min (warm up, start working sets @ 95lbs)
95#, 100#, started failing everything after....rough day in the gym :(
95#, 100#, started failing everything after....rough day in the gym :(
B. Squat Snatch- 1 rep x 3; rest 3 min
75, 85, 95
75, 85, 95
C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5 min
100#
100#
D. Power Clean & Jerk- 2 reps (10lbs heavier) TnG EMOM for 5 min
110#
110#
C. Power Clean & Jerk- 1 rep (10lbs heavier) TnG EMOM for 5 min
120#.....switched to 2 reps EMOM
120#.....switched to 2 reps EMOM
+
Run 9 min out @ easy pace, get back in 8 min (no stopping to walk)
A1. DB Press @ 30X1- 6-8 reps x 3; rest 10 sec
8,8,8
8,8,8
A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
10,10,7
10,10,7
B1. Bar Dips @ 30X1- 5-10 x 3; rest 10 sec
5,5,5
5,5,5
B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
5 unb, 4 unb, 7unb
5 unb, 4 unb, 7unb
+
10 min
2 Pull Ups
3 Ring Push Ups
10 Cal Row
8+2
8+2
A. Squat Clean Cluster- 1.1 x 3; rest 4 min (start @ 135lb & try to build)
135, 140, 140# .....PR!!!
135, 140, 140# .....PR!!!
B. Split Jerk Cluster- 1.1 x 4; rest 2 min (start @ 135 and build, use blocks)
135, 140, 145, 150#!!!!! PR!
135, 140, 145, 150#!!!!! PR!
C. Dead Lift @ 51X1- 3 reps x 4; rest 3 min (start @ 73% and build, all 4 sets should be tough)
165, 175, 185, 195
165, 175, 185, 195
+
Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3
+
Sled Walk w/ empty sled- 90 sec steady walk/45 sec rest x 3
10 min @ medium effort
Run 200m
5 Pull Ups
10 KBS, 36lbs
5 min rest
10 min @ medium
Row 200m
5 Chest to Ground Push Ups
10 Box Jumps, 24" step down
5 min rest
10 min @ medium
Run 200m
5 Pull Ups
10 KBS, 36lbs
4, 4, 3+run & 9
4, 4, 3+run & 9
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