A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Squat Snatch + Hang Snatch TNG
B. Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 4-5 reps rest (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (use metal plates for your setup) rest 1 minute x 5 sets
+
Threshhold Work
350m Row Sprint @100% intensity
rest until fully recovered x 3 sets
A. Worked up to 90#
ReplyDeleteB. 95, 115, 125
C1. 85# @ 5 reps
C2. Mens bar with 45# plate
Rows: 1:22, 1:22, 1:20
6 reps @ 125
DeleteA. Shoulder Mob + 3 rnds 8 pistols 10 GHD situps
ReplyDeleteB. 215, 245, 275(x6)
C1. 15 push ups
C2. #70 x3 #85 x2
Rows: 1:01.3 1:01.8 1:03.7
A. 95-155lbs
ReplyDeleteB. 145, 170, 195
C. Bench: 135-185 Row: 45-80
Row 350m: 1:05.6, 1:10.1, 1:08.7
"You're Happy & Powerful"
-Chris
A) 85
ReplyDeleteB) 5@125, 5@145, 2@160
C1) 95,95,100,100,105
C2) men's bar with 45# plate
D) 1:16.9, 1:19.9, 1:18.6
A. Worked up to 75
ReplyDeleteB. 90, 100, 115
C1. 75# @ 5 reps
C2. 30#
Rows: 1:44, 1:41, 1:40
A) 95, 115, 135, 155, 165, 175, 185, 195 - no fails
ReplyDeleteB) 205, 235, 265x8
C) 215 and 70# DB
D) Class started - will do later or first thing tomorrow
100# sand bag carry around the block, 2 drops
A. Worked up from @65 to @110
ReplyDeleteB. 5@120, 5@140, 10@160
C1. @95, @105. @115, @125, @135 (all sets of 5)
C2. 10kg, 12kg, 14kg, 16kg, 18kg (I tried lighter weights to work on full extension with the metal plates)
Rows: 1:10, 1:13, 1:14
300m sandbag carry @60
DeleteA) worked up to 80
ReplyDeleteB)5@125
5@145
5@160
C1) 75,80,85,85,90(only 2)
C2) men's bar and 45lb plate
Row: 115,118.6,122
A)135
ReplyDeleteB)5@170
5@205
3@225
C)185
C2)70x3,85×2
D)1:06,1:05