Today was a solid workout... but it really kicked my ass. Squatting felt great, but everything else was pretty tough, particularly part D... really spicy conditioning.
Warm-up
Optional 5min Easy Bike or Reverse Sled Drag
Ankles and Hip Flexors
2-3 Sets
15 Tibialis Raises
15 Double Leg Seated Calf Raise
15 Tuck Up in Dip Support + 15sec Tuck L Sit
-Complete
A.
Snatch Grip Pattern
2 Sets
4 Snatch Grip Behind the Neck Push Press
4 Overhead Squats (21X1)
rest as needed between sets
into
2 Sets
3 Snatch Grip Behind the Neck Push Press
3 Overhead Squats (21X1)
rest as needed between sets
-125#, 135#, 145#, 155# ... wanted to go much heavier than this, but that tempo was rough
B.
Back Squat 33X1; 2,2,2,2,2; Every 2:30
*Continue to build upon previous weeks and make these sets tough without losing your commitment to tempo.
265#, 285#, 295#, 305#, 315#
C.
Every 90sec x 8 Sets
1st - 10/8 Cal Ski + 2-4 Strict Muscle Ups
2nd - 2-3 Wall-Walks + 8 hand release Burpee no jump no clap
-Complete ... 2 strict muscle-ups and 2 Wall-walks each interval
D.
3-4 Sets @ Sustainable Pace
Bike 10/8 Cals
4 Power Cleans
6 Front Squats
8 Push Jerks
rest 30sec
8 Push Jerks
6 Front Squats
4 Power Cleans
Bike 10/8Cals
rest 90-120sec between sets
Dumbbell vs Barbell Optional - you can choose how you want to load yourself today. If you choose to use Dumbbells then an Rx load would be 50/35lbs and if you choose a barbell then an Rx load would be 115/75lbs.
-Complete, used 2x50# DB ... 2:38, 2:55, 3:12 ... unbroken sets, but this thrashed me.
Cooldown
1min Per Station x 2 Rounds
1st. Thread the Needle R
2nd. Thread the Needle L
3rd. Anterior Chain Stretch R
4th. Anterior Chain Stretch L
Once complete with the above 4 stations for 2 Rounds, move onto the following.
2mins Bench Shoulder Flex with Thoracic Mobilization
-D/N complete, no time
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