A1. Front Squat @ 32X1 5, 5, 5, 5, 5
A2. Strict Ring Dips - 5 x 8-10 rest 2 minutes (Girls 4-6)
B. Clean 1st Pull @ 110% max clean - 3, 3, 3, 3 rest 2 minutes
C. Hang Clean - 5, 5, 5, 5 rest as needed between sets *moderate loading - focus on fast elbows*
D. Reverse Hyper - 3 x 12-15 reps rest 90 seconds (Pelham sub 3 x 12-15 GH Raise)
Clean 1st Pull Video
http://youtu.be/fmQkFAHXMtY
Reverse Hypers
http://youtu.be/i9tU7_w7rvw
GH Raise
http://youtu.be/ne_pPfxb-_8
Day 1, whoop!
ReplyDeleteA- 75/6, 95/6, 105/6, 105/6, 110/6
B- 165
C- 75, 95, 95, 105
D- 3x12 reverse GHD
Cleans were frustrating. Easy pull, hard squat.
Must. Get. Legs. Stronger.
Sorry, just updated my profile. This is Kate.
DeleteA: 115-120-125-130-135
ReplyDeleteA2: did 4, either 2 sets of 2 or 3 and 1
B: 170
C: 95-105-115-115
D: 3x12 reverse GHD
*really struggle with the rings, gotta get better at these and clean pull was a weird feeling for some reason
A1. Front Squat @ 32×1 5,5,5,5
ReplyDeleteA2. Strict Ring Dips 5 x 8-10 r:2m
95/10 2, 115/10, 135/10, 155/10, 165/10
*should've gone heavier*
B. Clean 1st pull @ 110% Max clean
3,3,3,3
R:90s
= 235
C. Hang Squat Clean 5×5 r: prn
1- 135, 135, 145, 145, 155
D. Reverse Hypers 3×12 r:90s
2 @ 180
1 @ 230
A1: Front Squat @ 95-105-105-110-115
ReplyDeleteA2. Ring Dips: 6 ring dips each set
B. Clean first pull @ 165
C. Hang Cleans: 85-85-95-95
**Need to improve my technique on this!
-Faster elbows, open up my hips more, keep chest up at the bottom of the squat
D. Reverse Hypers @ 90-100-130
A1. 75-95-95-105-95 had a hard time with 105lbs
ReplyDeleteA2. Assisted ring dips
B. 135
C. 75-95-95-100
D. 3x12 reverse GHD
Can't wait for these numbers to go up!
A1. FS 5 sets @ 185. Should have increased as I progressed.
ReplyDeleteA2. Ring Dips 5 sets @ 12 reps. Felt good.
B. Clean 1st pull all at 275. Messed up & did 3 sets of 5. Need to maintain back angle as I rise.
C. Hang clean 5 sets @ 155. Again, should have increased load. Need to challenge myself more.
D. Reverse hyper 3×12
***Clean 1st pull isn't something I've worked on before. Felt a bit awkward.
A1. 135, 155, 175, 175, 175
ReplyDeleteA2. 5/5, 5/5, 5/5, 5/5, 5/5
B. 175, 175, 195, 195, 195
C. 135, 135, 135, 145, 145
D. 180, 180, 230
Area to Improve
Clean 1st Pull - This movement felt weird. It felt too much like a Deadlift.
Ring Dips
Question:
On the decent of the Ring Dip I felt a pinch in the front of my right shoulder. No preexisting injury. Has anyone else experienced this? Any advice?
Fs 165-175-175-175-175. All ring dips at 8 strict
ReplyDeleteClean pulls at 250 3x4
Hangs 145-155-165-165-165
Hypers at 90
Martin - you could have a little shoulder impingement or bicep tendonitis. I've gotten this on multiple occasions - it's not a good thing to have but certainly not a major issue work on less reps and a slow and controlled decent and I'd ice the shoulder
ReplyDeleteCool... Thanks... I'll give it a shot
DeleteFS- 135, 135 155, 185, 185 ALL Dips strict 10 reps
ReplyDeletePulls @315
Hang Cleans 135, 155,155,185, 155
GH Raises done
A1. FS 145 for all. Felt good but testing, load heavier next time.
ReplyDeleteA2. Strict Dip. 8,8,8,7,8
B. Clean Pull. 225, 225, 235, 235, 235. Settled in after first round to new movement.
Load at 235 to start and increase next time.
C Hang Clean. 135, 135, 135, 145, 155. Love these. Start the load at 155 next time!
D Reverse Hypers.
Day 1 done. A few more to go. Great atmosphere in the gym with everyone smashing weights about together.
Anyone in tomorrow night at White Plains?
A1: 185,195,205,215,225
ReplyDeleteA2: Each set done a 26lbs kettlebell and for 10 reps
B: All at 335lbs
C: 185, 205, 215, 225 (did the first 4 and the bar slipped out of my hands and shoulders on the catch for the last rep)
D: 12 GHD raises x3
Front Squat - 95, 105, 115, 125, 130
ReplyDeleteRing Dips - 6, 6, 6, 6, 4 (sets of 3, 2, and 1)
Clean 1st Pull @ 195
Hang Clean - 95, 105, 115, 125
3 sets of 12 reverse GHD
A1: 185 all sets (Should have went heavier. More concerned about depth than weight)
ReplyDeleteA2: 10 reps all sets
B: All @ 305 (First time doing these. Def felt awkward)
C: 185, 185, 205, 205
D: 12 reps all sets
A1: 205, 205, 205, 215, 215
ReplyDeleteA2: 10, 8, 8, 8, 8
B: all at 295
C: 155, 155, 165, 165, 175
D: 160, 180, 180
A1: 75,75,85,85,95
ReplyDeleteA2: 5x5 with toes on the floor
Clean Pull: 85,105,105,105
Hang Clean: 65 each round - huge improvement in form from 1st round to 4th round
3X12 GH raises: no difficulty
Front Sqaut @ 185 felt light really happy about that
ReplyDelete275 for the clean pull really focused on technique which could always use some work
A. FS: 95, 105, 105, 115 *definitely should've gone heavier*
ReplyDeleteA1. Ring dips: 4-5 each set
B. 1st pull@ 165
C. Hang Cleans: 85, 95, 105, 115
D. Reverse hyper 3X12
A1: Front Squat @ 95-95-105-105-115
ReplyDeleteA2. Ring Dips: 4-6 ring dips each set
B. Clean first pull @ 165
C. Hang Cleans: 85-95-110-110
D. 3x15 GHD
A1. All at 185. First time squatting in a week due to groin injury. Feeling better though.
ReplyDeleteA2. All strict and 10 reps
B. Clean pull at 295
C. Hang Cleans - 155, 155, 165, 165, 175. Felt good. Focused on regrip with the hook and bounce right back up.
D. 3X15 reverse hypers.
A1- 65, 65, 75, 75, 85 - I should've gone heavier, they felt really good and I didn't collapse forward. I never know where to start or how heavy to go with these.
ReplyDeleteA2 - 4 each time
B - 160 first pull
C - 65, 75, 75, 85 - should've gone heavier
D - 3x15 reverse hypers
A1)115, 115, 115, 115, 115
ReplyDeleteA2)4 Ring Dips per set
B)165#
C)95, 95, 95, 95, 95
D)130# 3x15