Deload Week
A. Front Squat - 3 x 5 @ 70% of 1RM rest 2 minutes
B. Accumulate - 50 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. 3 Position Power Clean (high hang, mid thigh, floor) x 7 sets @ 65-70%
D. Back Extensions - 3 x 15 rest 60 seconds
Mobility
ReplyDeleteFront Squat - 3 x 5 reps @ 70% of 1RM -->2 min rest between
Result: 195 lbs
*felt good - got nice and low*
Handstand pushups - accumulate 50 reps [sub: linked red bands from the rig]
Result: 7+7+6+6+4+4+4+4+4+2+2
*wasn't going to do any, as neck/shoulder are only starting to feel better, but HSPUs didn't seem to impact them; these were tough*
3 Position Power Cleans - high hang, low hang, floor x 7 sets of the complex @ 70% of 1RM
Result: all at 165 lbs (72%)
*I suck from the high hang*
Back Extensions - 3 x 15 -->1 min rest between
*can really feel these in my lower back*
A) all at 225
ReplyDeleteB) ring dips at 20-15-6-9
C) all at 185
D) all with 25# plate
A) all at 135
ReplyDeleteB) ring dips - sets of 5 and 4 !! Felt pretty good!!
C) all at 115
D) 3x15 bodyweight
Also - did the dips strict. Feel awkward with the kip still and would rather just get stronger at the strict.
DeleteFront squat: all at 125
ReplyDeleteDips: these got much better as I went along.
Strict at first then worked in some kipping.
Sets of 3-4 then 1-2
Cleans: all at 85lbs ( was going to go at 95 which I did first set at but then wanted to really focus on speed)
Really focused on the high hang on the speed and that hitch!!
Back extensions: 10 lb plate
Thanks soooooo much to Alex and Jason they watched everything I was doing have encouragement and tons of ques and wants to fix little things.
They kick ass!
Ways to fix things that is!
ReplyDeleteFront Squat: all at 105
ReplyDeleteDips/HSPU- did half and half. Attempted kiping dips, but not great. HSPUs did half strict and half kipping.
Cleans-- all at 105
Back extensions- body weight.
A. FS 3×5 @ 70% r:2m
ReplyDelete= 185
B. 50 hspu
10 strict / 40 kip
Left shoulder was bothering me
C. 3 pos. P. Clean x 7
- high hang, mid thigh, floor
= 135
D. Back extension
3×15
R: 60s
W/ 25# plate
A. Front Squat 3 sets of 5 reps at 70%
ReplyDelete165, 165, 165
This felt very good. I am looking forward to testing my 1 RPM.
B. Accumulate 50 Ring Dips
10, 10, 8, 5, 7, 5, 6, 4
C. 3 Position Power Clean
135
D. Back Extension 3 sets of 15 reps
15, 15, 15
A: 135
ReplyDeleteB: 25 strict ring dips (I really struggle here), 25 strict HSPU - all to a 10lb plate and ab mat which is actually good for me, sets of 5-8
C: 105x2, 115x4, 125x1, focused on getting my ass down afap
D: 3x20 GHD+reverse GHD
woops did squat cleans
DeleteOops me too!
DeleteA) Front Squat: All at 170.
ReplyDeleteB) Dips: 16-10-10-6-8: Tried to do as many strict as possible. Only kipped about 16 reps.
C) Cleans: All at 155
D) Back Extensions: 15, 15, 15: Hamstrings were a little tight today
A: 165
ReplyDeleteB: hspu. 25 with 2 35's and abmat last 25 with just abmat. 10:05
C: 4@155 3@165
D. Done.
Hspu: was only able to get 2-3 until about 20 then singles. Then fails so I removed the weights from the sides. With just the abmat it was way to get 8-10 even after the earlier fails.
A: 255
ReplyDeleteB: 5 sets of 10 strict HSPU
C: 205
D: W/ a 35lb plate
Front Squat - 135
ReplyDelete50 dips, mostly kipping with some strict mixed in
Did about 15 strict and 15 kipping hspu
Power Clean Complex @ 120
Back Extensions with 10lb plate
A- 115
ReplyDeleteB- 50 HSPUs
C- 115 floor only
D- body weight
Had to do this workout from home and my options were either 45lbs or 115lbs so had to modify the wod a bit. Weight for squats and cleans should have been 105.
A: All @ 205
ReplyDeleteB: 50 HSPU
C: All @ 155
D: 3×15
A. 205
ReplyDeleteB. 50 HSPU (sets of 5). Felt good
C. 155#
D. 3x15
A. Front Squats at 155
ReplyDeleteB. 10 strict HSPU, 40 kipping ring dips
C. Cleans: started at 105, but I kept widening my feet every time I finished the clean. I dropped down to 85 and then built back up to 95 to work on getting under the bar quicker rather than having my feet go super wide.
D. 3 x 15