A. Snatch Complex
Power Snatch x 1 + Squat Snatch x 1 (doesn't have to be TNG) - Every 90 seconds x 15 minutes (65-75%)
B. Front Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM
rest 2 minutes
C1. Ring Push-Ups (feet elevated) @ 2111 tempo x Max Reps in :60 Seconds rest 1:00
C2. Banded Pec Stretch x :30 Seconds per side rest 2:00 x 3 sets
+
3 sets:
3 minutes Assault Bike @ 80-85% effort - keep an eye on your watts
into
1 minute Clock Accumulate Deadhang From Pull-Up Bar (ALAP)
rest 1:00 bt rounds
A. Shoulder therapy for AC joint...no overhead for a while
ReplyDeleteB. 5@210, 5@245, 6@279
C. Internal and external shoulder rotation band work
D. 392 watts x 3 sets, 1 min UB hang x 3 sets
A. Completed at 70#
ReplyDeleteB. 5@90
5@105
7@120
C. Ring push-ups: 12,17,17 (elevated feet with 2-45 and 2-25 plates - was about parallel) man do I feel these right now!
D. Completed - kept watts at 197-207 each round, bar hang done in 2 sets of 30 seconds each round
A) completed at 65
ReplyDeleteB) 5@105
5@120
8@135
C) Ring Push ups using bench,totally parallel-these stink!
12,10,9
D) bike- watts between 210-220 last round 205
Bar hang- hardest thing for me!
36-14-10
25-20-15
20-15-15-10
A. @ 115
ReplyDeleteB. 5 @ 150
5 @ 170
7@ 195
C1. 11,11,10
C2. Done
D. 252-264 watts mostly.
Bar hang first 2 sets 30/30 and UB 3rd set.
A) 165 all sets, 175 last set
ReplyDeleteB) 195, 225, 8 @ 255
C) 12, 12, 12
D) Between 344-392 watts, Deadhangs UB
A. 115
ReplyDeleteB. 160, 185, 210 (15 reps)
C1. 12, 13, 14
C2. Done
D. Between 250-300 watts, UB Deadhangs - holy forearm burn
a. 125#
ReplyDeleteb. 155, 180, 205
c. 15, 12, 12
d1. 330, 285, 285
d2. UB Deadhangs
First you fuel the desire, then the Desire Fuels You.
If tempo was done correctly for the push-ups at 2111 you could only get max 12 reps in 60 seconds. Not busting chops just explaining how a 2111 tempo works for anyone who may have been confused.
ReplyDeleteI definitely counted mine way too fast...next time I think I'll have someone count for me, when you're doing them you want them over with lol!!
DeleteCraig, was it down 2, hold one second explode up because that's what 6 amers did???
DeleteOur gainz broke the time-space continuum. It happens once in a while
DeleteYeah I had no idea what to do for the timing part. Better luck next time
DeleteDown 2s, hold 1s, 1s up, 1s rest
ReplyDeleteThat's 5s per push-up so that's why 12 is the max for 1 minute.
A. @75lb
ReplyDeleteB. 5@120, 5@140, 8@160
C. Forgot to count first set, then did 13 (sorry Craig lol), and 11 on last set.
D. Done-bike kept over 200 watts for the most part, mostly 207-225.
Dead hangs done 1 min unbroken each round.
A. @60
ReplyDeleteB. 5@105 5@120 7@135
C.7,7,7
D. Watts 205-215
Dead Hangs first two 40-20 third 30-15-15
A. @85
ReplyDeleteB. 5@126.5, 5@146, 4@165.5 (I don't think I got all the way down on my 5th rep. My knee is really bothering me this week.)
C. 8 (the first set was on my knees so I could work on form and stability), 6, 7
D. 252 watts, 288 watts, 288 watts
Dead hangs: 20/20/20, 29/14/16, 30/15/15
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ReplyDelete