Great job you guys. A lot of you have started to develop the pieces that you've been missing to get your numbers up in most of the lifts. I like it. Keep posting your progress and use the blog as a resource for those numbers. Here's your next training block.
Week 2
Day 1
A. Snatch Shrug 3,3,3,3
B. Tall Power Snatch 2,2,2,2
C. Overhead Squat 5 X 3
D. 100 Sit Ups
Day 2
A. Front Squat 2,2,2,2
B. Push Press 5 X 2
C. GHD Hip Extension 3 X 30; rest as needed.
D. Deficit HSPU's 4"/2"; 3 X 10
Day 3
A. Deadlift 5,5,3,3,1,1
B. Weighted Pull Ups 1,1,1,1
C. 10 Strict Toes to Bar X 3
Day 4
1500m Row
1.5 Mile Run
1500m Row
Day 5
A. Jerk Balance 1,1,1,1,1
B. Weighted Bar Dips 4 X 8
C. GHD Hip Extensions 100 reps; rest as needed.
D. 100 Sit Ups
Day 6
Cleans 1,1,1,1
Power Snatch 1,1,1,1
Day 7
45 minute run
Day 1
ReplyDeleteA: 205
B: 55
C: 135
D: 3:26
A. 155x3, 185x3, 205x3, 215x3
ReplyDeleteB. 65x2, 75x2, 95x2, 105x2
C. 155x3
D. 4:14
Day 1- A- 185#
ReplyDeleteB- 115#
c- 195x3
D- 4:11
Vic
Day 1
ReplyDeleteA: 225x3
B: 85x2
C: 205x3
D: 4:31
135x3
ReplyDelete65x2
135x3
3:05 on sit ups
Front squat- 295#X2 then 315# PR X 1
ReplyDeletePush Press- up to 225# x2 PR
GHD back- total 50 reps
Deficit hspu- 4"X10, 6"X10, 8"x10
Cheers Vic
Nice work Vic.
DeleteThanks Paul.. strong day for sure
DeleteDay 2
ReplyDeleteFront Squat 225x2
Push Press 165x2
GHD back extension Rx
Deficist HSPU 2 sets.
Day 3
ReplyDeleteDeadlift 315x3
Weighted Pull up 73#
Toes to bar Rx
Day 2
ReplyDeleteFront squat- 200 x 2
Push press- 150 x 2
Ghd extension -Rx
Deficit HSPU 4"- Rx
Day 3
ReplyDeleteDeadlift - 345 x 1
Weighted Pull Up - 90#
Toes to Bar - Rx
That was strong, James. I'm talking about the wtd. pull up.
Delete185 x 2 fs - pr
ReplyDelete145 x 2 push press
15/15 Ghd for 3 rounds
5/5 4" hspu for 3 rounds
Day 3- Dead lift worked up to 435# single PR
ReplyDeleteWeighted pull up 105# PR
strict toes to bar- 3x10 RX
Cheers
Vic
Keep it up Vic!
DeleteDay 1:
ReplyDeleteA. 113x3
B. 63x2
C. 123x3
D. 2:52
Day 5
ReplyDeleteJerk Balance 175x1
Weighted Bar Dips 26# 4x8
100 GHD Back Extensions Rx
100 Sit Ups 4:30
Day 2- A: 315X2
ReplyDeleteB: 195X2
C: RX
D: RX
DAY 3- A: 315X5, 435X1
B: 97X1
C: RX
DAY 4- 24:14
Day 3
ReplyDelete3x 225
2x 245 pr
1x 265
1x 44 lb pr
Strict toes to bars
Day 5
ReplyDelete225x1
62x8
RX
RX
Day 6
245x1
175x1
Day 4
ReplyDelete26:30 Rx
Day 5
155# jerk balance
18# 4x8 dips
100 Ghd he 9:26 Rx
100 sit ups 3:28 Rx
Day 2
ReplyDeleteA. 183x2 PR
B. 103x2
C. Rx
D. 4'' x10, 5.5'' x10, 7'' x10, 10.5''x1
Day 6
ReplyDelete185 pr. Failed @190 (cleans)
145 pr. Failed @155 (power snatch)
Day 7: 6 miles in 40min.
ReplyDeletegym-prospect-magnolia-fletcher-gym-400m
4.5 miles in 45
ReplyDeleteGym cuyamaca - prospect - magnolia - Bradley back to gym
Day 5
ReplyDeleteJerk Balance- 185x1
Weighted Ring Dips- 35# 4x8
100 Ghd Extension Rx
100 Sit Ups - 3:20
Day 3
ReplyDeleteA. 125x5, 155x5, 185x3, 200x3, 215, 225, 230 PR
B. 18, 26, 28.5, fail 31#
C. Rx
Day 4:
ReplyDelete26:53
Day 5:
ReplyDeleteA. 103, 113, 123, 133, 138 PR
B. 3x8 bar dips no weight U/B, 8 w/ 5# broken
C. Rx
D. 2:44
Day 6:
ReplyDeletecleans- 153, 158, 163, 168 PR
snatch- 103, 113, 118, 123
Day 7:
5.11 miles