A.Back Squat @ 32X1 3, 3, 3, 3, 3 rest 2 minutes
B. Snatch - 6 singles @ 75%
C. C&J - 6 singles @ 75%
+
EMOM x 14
odd - 30 seconds kipping hspu
even - 7-12 toes to bar
*I wanted to discuss how the rest of the cycle will be laid out. As of now you guys are completing week 3. Every 4th week will be a DELOAD. A deload week is intentionally put in place to lower intensity and allow your body to recover from nagging injuries. PLEASE DO NOT ADD extra things in. It'll feel light, like you're not training hard and that's the point. Eat, Rest, Recover during week 4. Weeks 5-7 we will pick it up again followed by and 8th week DELOAD. Weeks 9-11 we will pick it up and then Week 12 we will test some number before transitioning into phase 2. I'm very happy so far with all the results and participation.
Mobility - shoulder focus for snatches and front rack
ReplyDeleteFront Squat
5 x 3 @ tempo 32X1 -->rest 2 min between
Result:
225 lbs
225 lbs
235 lbs
235 lbs
245 lbs
*this felt very heavy, thought I would have been able to do more, but this was right weight, kept good form through the temp*
Snatch
6 singles @ 75% of 1RM
Result: 135 lbs
*this was more than 75% and I should have done 125 lbs, as I was not getting a good squat on these; I'm a dumbass*
Clean & Jerk
6 singles @ 75% of 1RM
Result: 175 lbs
*working on adjusting my grip to bring hands closer, given better mobility - not great, still*
EMOM - 14 min
odd min: 30 seconds kipping handstand pushups [sub: to 2 ab mats]
even min: 7-12 toes-to-bar
Result: 4 HSPUs first several rounds, then 3, got only 2 last minute; 7 unbroken T2Bs each min
*this was first time I got kipping HSPUs to 2 ab mats--HUGE improvement in these! hands were ripped up, so T2B were a painful, bloody mess--no registered improvement, something has got to change here*
Test
ReplyDeleteBS= 125/135/135/135/135
ReplyDeleteSnatch = 6 singles @ 85 (working on catching lower...coming along...slowly)
C&J = 6 singles @ 105 (cleans felt great, jerks were much better as well)
14 EMOM - odds 30 sec kipping HSPU (13, 11, 10, 11, 10, 10, 10; all unbroken to a half ab mat);
even T2B (10, 10, 10, 12, 12, 12, 12, all but last set unbroken)
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ReplyDeleteA:225 all
ReplyDeleteB:115
C:165
D: 10 ttb all but last round (7)
Hspu. 8-8-6-5-5-3-5
A: 235, 245, 255, 265, 275...stronger every week
ReplyDeleteB: 125×6. Zoned in on technique. Nailed em all.
C: 185×6. Had trouble transitioning to jerk on 3 cleans. Dropped it and re-did rep.
D.10-12, 10-12, 8-12, 7-12, 6-12, 6-11, 6-10. Where did my HSPU strength go???
A.235 275 290 315 335 Great depth on squat mobility work is paying off.
ReplyDeleteB. 125x6 Felt really good. Working on depth and speed under the bar.
C. 215x2, 225x6 Need to work on jerk transition
D TTB 7-6-6-6-6-5-5 HSPU (did handstand holds)
A. BS @ 32×1 (5×3) r:2m
ReplyDelete185-215-235-235-245
Struggled on the last rep if 245 but otherwise felt solid
B. Snatch @ 75% – 6 singles
= 110
Dana pointed out I was barely hitting below parallel – gonna focus on fixing this issue but otherwise felt smooth.
C. C+J @ 75% – 6 singles
= 150
Still feels like I need to work on my jerk a lot more. Back leg doesnt feel too stable.
D. EMOM 14
Odd: 30s kip hspu
Even: 7-12 t2b
1- 12/13
2- 12/13
3- 12/11
4- 12/10
5- 12/10
6- 12/8
7- 12/7
This felt good - shoulders were killer on that last set of hspu!
A 185, 195, 195, 205, 205
ReplyDeleteI felt a lot stronger with my squat today. The decent was very controlled and exploded up.
B. 95, 95, 95, 95, 95 95
I am seeing some progress with this move due to some extra work at the Oly.
C. 135, 135, 135, 135, 135, 135
Split still feels a little weird and need to improve on my getting my elbows through quicker.
D.
T2B 8 - 10 per round. Able to string these together now...
HSPU: 4 - 5 per round. Today was my first time kipping and i did better than I expected but still needs a lot of work...
Looking forward to tomorrow....
A. 155-165-175-185-195
ReplyDeleteB. Snatch singles at 75
C. Clean and Jerk Singles at 100
D. EMOM 14
HSPU: 10-11-10-10-10-10-9
TTB: 12 each round
Back Squat - 125, 135, 145, 145, 155
ReplyDeleteSnatch - started at 100 and went down to 95
Clean and Jerk - 125
EMOM - hspu/t2b
8/12, 7/14, 6/13, 6/12, 5/11, 4/10, 4/8
A) 255, 265, 275, 285, 295
ReplyDeleteB) 155
C) 185
HSPU: 18, 15, 12, 9, 9, 9, 8
T2B: 12, 12, 12, 12, 12, 12, 12
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ReplyDeleteA. BS @32x1 3,3,3,3,3
ReplyDelete315-335-345-365-385
B. EMOM 14
HSPU AMRAP 30 sec
7-12 TTB
1.15/20 2.15/20 3.15/20 4.14/15 5.10/12 6.11/15 7.8/15 8. 8/7 9. 8/7 10. 8/7 11. 8/7 12. 8/7 13. 8/7 14. 8/7
C. 6 Snatch singles @75%
6 for 6 @185lbs
D. 6 clean and jerks @75%
6 for 6 @225lbs
A. Back Squat - 245, 255, 275, 285, 285. Felt strong with these.
ReplyDeleteB. Snatch - 3@135, 3@145. Landed all of them.
C. Clean and Jerk - 185, 195, 185, 185, 195, 195
D. EMOM 14 - All TTB 12 reps unbroken ... HSPU . 11, 10, 11, 10, 10, 10, 10
A) Backsquats:
ReplyDelete135,145,155,165,170
B) snatches; 65
Worked a lot on moving bar fast and getting under it.
From the ground felt harder than the hang.
C) clean and jerk:
100 for all 6
Legs felt fatigued
D) Emom:
TTB: 8 stayed on bar without dropping to do them
HSPU: one ab mat
7-10 reps each time
These felt great!
Back Squat 32x1- 245,255,265,275,275
ReplyDeleteSnatch- 135
C and J- 195
D) EMOM- moron did ME tab for first couple sets
HSPU- 16, 14, 12,10,9,11,11
TTB- 16,14,13,7, 10, 10, 12
A-95,115,115,125,135
ReplyDeleteB - 75
C-95
D - HSPU-10,8,6,8,7,10,6; T2B- 7 each time.