5/7/2016
A. Tall Jerk - 3 x 3 rest 1:00 (building from last week)
B. Overhead Barbell Hold x :30 Seconds Locket Out rest 1:30 x 3 sets (5-10% heavier than last week)
C. Split Jerk - 2 Reps Every 2 minutes x 12 Minutes @ 70% (stick landing for 2 seconds)
+
3 Rounds:
400m Row
21 KB Swings 53/35
12 Pull-Ups
*no pacing this workout, goal is ALL IN*
B. Overhead Barbell Hold x :30 Seconds Locket Out rest 1:30 x 3 sets (5-10% heavier than last week)
C. Split Jerk - 2 Reps Every 2 minutes x 12 Minutes @ 70% (stick landing for 2 seconds)
+
3 Rounds:
400m Row
21 KB Swings 53/35
12 Pull-Ups
*no pacing this workout, goal is ALL IN*
5/6/2016
A. Banded DL @ 50% (use same band as last week) 14 sets of 2 rest 60 seconds
B. Halting Clean DL 5 x 3 @ 85-90% rest 2:00 (feel your positions)
C. Hip Extensions 3 x 15 reps (slow tempo) rest 1:00 - https://youtu.be/-FRYZjXMHkA
+
3 rounds:
10 Squat Cleans 135/95
20 Box Jumps 30/24 (don't jump down)
B. Halting Clean DL 5 x 3 @ 85-90% rest 2:00 (feel your positions)
C. Hip Extensions 3 x 15 reps (slow tempo) rest 1:00 - https://youtu.be/-FRYZjXMHkA
+
3 rounds:
10 Squat Cleans 135/95
20 Box Jumps 30/24 (don't jump down)
5/5/2016
A. Snatch Complex
Snatch Deadlift x 1 + Hang Power Snatch x 2 (position 1 or 2) + Overhead Squat x 2 - Every 90 seconds x 15 minutes (keep these light and fast)
B. Front Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
C1. Side Lying Chest Openers x 3 SLOW reps/side - https://youtu.be/QY4SGMiY5g0 rest 15 seconds
C2. Hand Release Push-Ups x Max Reps in :60 seconds rest 2 minutes x 3 sets
+
3 sets:
3 minutes Assault Bike @ 5-10 Watts Higher than Last Week
into
1 minute Clock Accumulate Static Ring Hold (ALAP)
rest 1 minute bt rounds
Snatch Deadlift x 1 + Hang Power Snatch x 2 (position 1 or 2) + Overhead Squat x 2 - Every 90 seconds x 15 minutes (keep these light and fast)
B. Front Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
C1. Side Lying Chest Openers x 3 SLOW reps/side - https://youtu.be/QY4SGMiY5g0 rest 15 seconds
C2. Hand Release Push-Ups x Max Reps in :60 seconds rest 2 minutes x 3 sets
+
3 sets:
3 minutes Assault Bike @ 5-10 Watts Higher than Last Week
into
1 minute Clock Accumulate Static Ring Hold (ALAP)
rest 1 minute bt rounds
5/3/2016
A1. Strict Press
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2:00
A2. Strict Pull-Ups x 12-15 reps (doesn't have to be UB but don't take all day) rest 2:00 x 3 sets
B. Halting Snatch DL + High Pull From Pause 5 x 2 reps @ 80% of 1RM rest 2:00 (pause at knee for 2 secs and explosively high pull from pause)
C. Pressing Snatch Balance 5 x 3 reps (light) rest 1:30 (focus on upright torso) - https://youtu.be/RbwuLbveLrU
D. Long Jumps x 3 Max Singles rest 2 minutes x 5 sets
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2:00
A2. Strict Pull-Ups x 12-15 reps (doesn't have to be UB but don't take all day) rest 2:00 x 3 sets
B. Halting Snatch DL + High Pull From Pause 5 x 2 reps @ 80% of 1RM rest 2:00 (pause at knee for 2 secs and explosively high pull from pause)
C. Pressing Snatch Balance 5 x 3 reps (light) rest 1:30 (focus on upright torso) - https://youtu.be/RbwuLbveLrU
D. Long Jumps x 3 Max Singles rest 2 minutes x 5 sets
5/2/2016
Warmup:
Ido Portal Squat Routine 1.0
+
A. Back Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 15 seconds between cluster rest 2:00 after each set @ 75-80% of 1RM
B2. Strict HSPU x 12-15 reps (doesn't have to be UB) rest 2:00 x 3 sets
+
3 Laps Around CFW
rest 2 minutes x 3 sets
Ido Portal Squat Routine 1.0
+
A. Back Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 15 seconds between cluster rest 2:00 after each set @ 75-80% of 1RM
B2. Strict HSPU x 12-15 reps (doesn't have to be UB) rest 2:00 x 3 sets
+
3 Laps Around CFW
rest 2 minutes x 3 sets
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