Ok. We're going to revisit the first 3 weeks of training to get numbers up a little. Try and use a few pounds more than last go 'round.
Week 4
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3
Muscle Snatch 3,3,3,3
Snatch Balance 1,1,1,1,1,1
Post loads and comments.
Day 2
High Bar Back Squat 5,5,3,3,1,1
Jerk Balance 1,1,1,1,1,1
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8
Post loads and comments.
Day 3
40 Minute Run
Post mileage and comments.
Day 4
Hang Squat Clean 2,2,2,2
Good Mornings 8,8,8,8
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
Post loads and comments.
Day 5
Bench Press 5 X 5
Behind the Neck Press 5 X 3 (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg
Post loads and comments.
Day 6
Snatch - Heavy Single
Clean and Jerk - Heavy Single
Day 7
5k Row
Post time and comments
Day 1
ReplyDelete225 x 3
115 x 3
165 x 1
Day 2
235 x 1 pr
145 x 1
15 # Ghd 3x10
WTD dips 20# vest / 35 # / body
Day 3
40 min run. I actually just ran from first and broadway to costco in Santee about 45-50 min and 6 miles
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ReplyDeleteDay 4
ReplyDelete165x2
Failed at 175 got one done went for the second and third and my elbows buckled
115 x 8
Got my first muscle up (yea buddy!)
I did day 5's bench press but my shoulder started acting up. I also did the heavy snatches and c&j but after the snatches I could feel it in my shoulder. I took a few days off and now I'm starting up again my 5k row was at 22:14.
ReplyDeleteDay one: DL- 225,275,315,365
ReplyDeleteMuscle Snatch- 65,95,115,135.
SNatch Balence- 135,155,175,185,195,195
(Didnt get to do all the work because of some personal life issues, so i did what i could. ill be back this week at 100 percent).
Hang squat clean:185,205,225,275
Behind tje neck press- 95,95,95,95
Snatch heavy single- 205 (my pr is 235, so didnt pr).
GHD sit-ups weighted with 25 pound plate- 3x10.