To Athletes Competing at BOTE this weekend Please follow blog EXACTLY. You will workout Monday and Tuesday as is, take wednesday off and have a special aerobic/mobility day Thursday with Friday off.
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps
Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y
Banded Leg Curls
http://youtu.be/j_IEOwAWyJM
Mobility
ReplyDeleteSnatch
•5 singles @ 75% of 1RM (124)
•10 singles @ 80% of 1RM (132)
Result: completed at 125 lbs and 132 lbs, respectively
*missed one of the 10 at 132 lbs; squatted on all but 2 of the 15; good, long warm up is the key to success here*
Clean & Jerk
•5 singles @ 75% of 1RM (169)
•10 singles @ 80% of 1RM (180)
Result: completed at 170 lbs and 180 lbs, respectively
*no problems; fatiguing, so it took a while, but went well (still not racking the clean, of course); worked on going lower on my split--it needs it*
Front Squat - 4 x 3 reps @ 80% of 1RM (220)
Result: completed at Rx
*this really hurt my wrist today, as I dipped forward a bit on the first and forth sets; no lasting pain, however*
GH Raises - 3x max reps
Result: 23, 24 and 25 reps *dizziness is what stopped round 1; got better following rds--the intended fatigue/burning the cause in those rounds; really felt this in my lower back all morning*
Barbell Hip Bridge: 3 x 12 reps --> rest 60 seconds
Result: 115 lbs
Banded Leg Curls - 100 reps
Result: red band - 60+23+17
Snatch - 95, 100
ReplyDeleteC&J - 120, 130
Front Squat - 175
GH raise - 14, 14, 20
Barbell Hip - 45lb bar
Banded Leg Curls - green band
A: 170, 180
ReplyDeleteB: 230, 245
C: 310 (narrower squat stance made it much harder)
D: Did 10 each set because of time
E: 135, 185, 185
F: 100 at 40lbs using hamstring curl
A: 5 at 95#, 8 at 100#, 2 at 105#
ReplyDeleteB: 5 at 110#, 3 at 115#,4 at 120#, 4 at 125#
(I went off percentages bc cleaning the weights is easy but getting weight over my head consistently is my issue)
C: all at 165#
D: 21,18,20
A. Snatches: 5@75, 10@80
ReplyDeleteB. C&J: 5@ 115, 10@120
C. Front Squats: all @ 170
D. GH Raise: 3x12
E. Barbell thrusters done
F. Leg curls done
A: Oly class focusing on snatching
ReplyDeleteD: 22, 17, 21
At home:
C: 126
E: done with 35lb plate
F: a bit rigged, but done
A) 155, 165
ReplyDeleteB) 185, 195
C) 260
D) 35, 23, 25
E) 135# bar
A) 5x95#, 10x100#
ReplyDeleteB) 5x130#, 10x139#
C) All 160
D) 30, 30, 30
E) 3x12 with 95# bar
F) x100 with blue band
Felt really good today
ReplyDeleteA: 5 @ 140, 10 @ 150. No misses
B: 5 @ 190, 10 @ 205. No misses
C: 1 set @ 245, 2 sets @ 265
D: 20, 20, 20. Lower back soreness
E: 135 lb bar
F: 60 reps (time)
9/22
ReplyDeleteA. Snatch
5 singles @ 75%
105
10 singles @ 80%
115
**Was not hitting this weight consistently, so dropped down to 110 for the final 3 reps**
B. Clean & Jerk
5 singles @ 75%
165
10 singles @ 80%
185
** Last rep got stuck in the hole and landed weird on my wrist**
C. Front Squat - 4 x 3 @ 80% rest as needed
165
** Hurt me wrist from C&J, so did not want to go 80%.**
D. GH Raise - 3x Max Reps
21, 17, 15
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
135
F. Banded Leg Curls x 100 reps
** Red band**
Not a very good day... Did not hit all of my lifts and hurt my wrist on the last rep.
Forgot to post this yesterday:
ReplyDeleteA. Snatch: 5 @ 85 10 @95. Felt great
B. C&J 5 @ 110, 10@ 115
C. Front Squat all @ 175
D. 20-15-10
E. with 95 pounds
F. 50 done
A. Snatch
ReplyDelete5 singles @ 75% = 110
10 singles @ 80% = 115
B. Clean & Jerk
5 singles @ 75% = 160
10 singles @ 80% = 170
C. Front Squat 4×3 @ 80% r:prn
= 215
skipped the rest, will do some other time