10.5.16

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A1) Front Squat: x2@73%
*Focus on being explosive
A2) Squat Jump; x5
x5
*Rest :20 b/t movements
*rest 2:00 b/t sets

B) Wide Stance, Seated Good Morning; 4×8

C) Belt Squats; 4×15 HEAVY and FAST

Front squats at 154 felt good.

Good mornings up to 75# were fine

And belt squats at 55# good little burn

Conditioning

“3x
9 Hang Squat Cleans (95)
15 Ring Dips
50 DU’s
+
5:00 Rest
+
4x
15 Calorie Row
15 Bench Press (95)
+
5:00 Rest
+
7:00 AMRAP;
800m Run
3 Rope Climbs
ME Bar Facing Burpees

First part I did first round of cleans UB and then broke 6/3. Dips were broken each round but got to singles for the final 5. And all my DUs were UB, yay! This went better than I thought.

7:12

Bench press definitely slowed down!! I’m better at around 125 for fewer reps!
9:53

Ran on the true form. Got like 23 burpees.

Felt very good through all of this.

Accessory

“A1) GHD Sit Up; x10-15, rest 0:00
A2) Heel Touches on GHD; x10/side, rest 1:00
x3-4 sets A1-A2

B) Banded Pull Aparts; 50 total reps

C)¬†Weighted Hip Extension on GHD; 3-4×12
*Hold KB or BB in extended arms out front

 

10.4.16

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A) Speed Ladder (In-In-Out-Out) + 3 Parallette Hops + 10m Sprint; 4-6 Total
*rest 0:30-1:00 in between each

B) Shuttle Sprint; 5-7x25m (5m out + 5m back + 5m out + 5m back + 5m out)
*rest 0:30-1:00 in between each

C) Depth Jump; 15-20 Total Reps
*Immedietly Jump after landing, minimize initial impact time
*rest as needed in between each
*Do not perform more then 5 in quick succession

Lifts

“High Hang + Low Hang Power Snatch:
2×1+2@60% 2×1+2@65% 1×1+1@70% 1×1+1@75% 1×1+1@80% 3×1+1@MTR

Worked from 45kg up to 60kg. Felt ok but my knee started hurting towards the end again.

Conditioning

“3×5:00 AMRAP + 2:00 Rest
9 Air Bike Calories
15 Russian KBS (53)
9 Step Down Box-Jump (20)

*on-running count from set to set

Got thru 7+all the swings. Those stared getting my glutes for sure. I did banded pull thrus yesterday and felt them today. Legs were fatigued today too.

4×10 single leg glute bridges