I have not been great about updating lately. Been pretty busy with training and work, that I often don't remember about posting until late at night. Here is what I have been up to
Wednesday
AM
A. Walk-in Box Jump, 1 tough rep every 20 sec x 15 total reps
B. Back Squats @ 20X1, 4 reps @ 80% RM x 6 sets, 3 min
C. EMOM x 12 mins:
1st - 3-4 Ring Muscle-ups
2nd - 3-5 tough Kipping HSPU to Deficit
D. 20 min EMOM:
1st - 10 back extensions -
2nd - 15 sec L Sit on Rings
3rd - 20 sec Weighted Front Bridge
4th - 15 sec Left Side Bridge + 15 sec Right Side Bridge
A. 40"
B. 215#
C. completed, did 6" on paralletes all sets 5 reps and 4 reps on all sets MU
D. complete
8
PM
30 min @ moderate effort:
2 mile Run
10 KBS - 16kg x 5 set - 5 breaths b/t sets
30 Step Down Box Jumps - 20”
50 Walking Lunges
AirDyne remaining time
modified this quite a bit, just wasn't in the mood. 1 mile run + KBS, BJ, lunges, no air dyne. no time just did it
5
Thursday @ Catalyst
Squat Clean. Split Jerk. Front Squat. Split Jerk, 1.1.1.1 x 8 sets, rest as needed - 4 sets @ 70kg, 2 sets @ 75kg, 2 sets @ 80kg
+
Below Knee Hang Snatch High Pull. Below Knee Hang Power Snatch, 1.1 per min x 10 mins - 5 sets @ 45kg, add a bit from there
+
Snatch Pulls, 3-3-2-2-1-1, rest as needed - 3’s @ 80kg, 2’s @ 85kg, 1’s @ 87kg, reset b/t reps
+
L Sit from pull-up bar, 5 sec hold every 20 sec for 5 mins
+
3 strict toes to bar every 30 sec for 5 min - control lowering too
completed,
8
Saturday
AM @ Catalyst
Snatch, single
+
C&J, single
Snatch: 82 kg
CJ: 102 Kg PR
104 kg PR clean, didn't try jerk
9
Wk3
Monday
AM
A. Reverse Med Ball Toss, 5 max effort reps x 3 sets, 1 min - turn a sprint to ball after each toss, make sure you focus on throwing as hard as possible each rep, use a 20lb ball
B. Front Squat @ 20X1, 3 reps @ 84% RM x 7 sets, 3 min
C. GH Raises @ 40X0, 4 tough reps per min x 10 mins
D. CGBP, 2 tough reps per min x 10 mins
E. Deadbug Movement, 5/side x 5 sets, rest as needed b/t sides - keep lower back pushed into the floor at all times, move slowly, lock knee for split second with heel about 1” off the floor
A. competed
B. 203
C. compelted 5 min w/10# 5 min unweighted
D. @125#
E. completed
8
PM
EMOM x 15 mins:
1st - 4 high box jumps
2nd - 4 ring muscle-ups
3rd - 2 rope climb to 15ft - use legs
completed, 38" box
+
rest as needed
+
3 rounds for time:
100 unbroken DU’s
15 sec unbroken L Sit from Pull-up Bar
5:30, only last set of DU did i get on the first try.
Tuesday @ Catalyst
BTN Split Jerk, work to a challenging single - leave about 10-15kg off the bar
90kg
+
Tall Snatch. Snatch Balance, 1.1 - work to a moderately tough set
45kg
+
High Hang Snatch. Snatch Balance, 1.1 - work to a moderately tough set
69kg
+
Halting Snatch DL. Snatch, 1.1 x 6 sets, rest as needed - 2 sets @ 55kg, 2 sets @ 60kg, 2 sets @ 65kg - reset b/t reps
completed
+
Halting Snatch DL, 2 reps x 5 sets, rest as needed - set 1 @ 70kg, set 2 @ 75kg, set 3 @ 80kg, set 4 and 5 @ 85kg
completed
8 still just soft overhead in jerk and snatch
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