Week 3
Day 1
Bench Press 2,2,2,2
Behind the Neck Push Press 1,1,1,1
10 Ring Dips w/ 3 Second Eccentric Phase X 3
Post loads and comments.
Day 2
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5
10 L Pull Ups X 4
Overhead Squat 5 X 5
Post loads and comments.
Day 3
45 minute Row
Post distance.
Day 4
Back Squat 3,3,3,3
Good Mornings 4,4,4,4
GHD Sit Ups 3 X 12; 25#/15#
Post loads and comments.
Day 5
Power Clean 2,2,2,2
Squat Clean 1,1,1
Weighted Pull Ups 3 X 8; 35#/20#
Day 6
Jerk Balance 2,2,2,2
Close Grip Bench Press 8,8,8,8
Bulgarian Split Squat 3 X 10 each leg.
Post loads and comments.
Day 7
800m Run X 5; 3 minute rest.
Post splits.
Day 1
ReplyDelete225x2
215x1
Eccentric ring dips 3x10
Bench press- 300#x2 PR
ReplyDeleteSnatch Grip behind the neck push press- 225#x1
Ring dips- 3X10RX
Cheers
Vic
Remind me to post your PR's on the PR Board, dude.
DeletePower snatch and hang squat snatch complex worked up to 155#.
DeleteSingle of 185# pr snatch power
Overhead squat worked up to 195X5 PR
Cheers
Vic
Day 4 plus catch up-
DeleteBack squat- All X3- 135,225,275,315,345# PR, then 370# pr single
Dead- worked up to a 405# single heavy weight
Muscle up practice- 15 reps
Power Clean- x2- 135,155,175,195,215,225..
Cheers Vic
165 x 2
ReplyDelete185 x 1
5x5 ring dips with eccentric hold
Day 2
ReplyDelete225x2
225x1
3x10RX
135 1 snatch deadlift 1 power snatch 1 hsq
ReplyDelete10x 4 l- sit Pullups ( side note worst thing I've done so far. It was awkward the at first hahaha)
135 x 5
Day 2
ReplyDelete155# Snatch Grip Deadlift + Power Snatch + Hang Squat Snatch
10 L- Pull Ups x4
Overhead squat 175x5
160# PR Power Snatch
155# PR Hang Squat Snatch
Day 3 10,002m row
ReplyDeleteDay 4
ReplyDeleteBs x 3 : 205
Good mornings x4 : 115
Ghd sit ups 3x 15 no weight
Day 4
ReplyDeleteBack Squat 225x3
Good Mornings 135x4
GHD Sit Ups Rx
Day 5
ReplyDeletePower Clean 205x2
Squat Clean 205#
Weighted Pull Ups Rx
Day 5
ReplyDelete175 x 2 pr
175 x 1 ( I can get it my form was off on the 2 185 attempts)
Weighted Pullups non-Rx ( prescribed weight just broke up repetitions)
Day 1
ReplyDeleteBench Press 200x2
Snatch Grip Behind the Neck Push Press 165x1
10 Ring Dips w/ 3 Second Eccentric Phase X 3 Rx
Day 7
ReplyDelete5x 800
Overall average 4:32 per 800
Day 1:
ReplyDeletebench press 103x2
behind the neck push press 123x1
10 ring dips 3 sec eccentric phase x3 Rx
Day unknown
ReplyDeleteSkill work
Snatch 135 semi solid. Need to stabilize at the bottom before coming up.
C&j 155. Solid and stable work around this as practice / training weight for skill work
Ohs 135 wobbly on the way back up need to stabilize my shoulders and traps.
Day 2:
ReplyDelete63, 93, 103, 108, 108 having an off day felt solid one second and awful the next
10L pull ups x4 Rx
113x5
Day 3:
ReplyDelete10,019 meters for 45min time, 2:14.7 split @ 23SR PR
Day 2
ReplyDelete1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5- 140#
10 L Pull Ups X 4 Rx
Overhead Squat 5 X 5 --
Day 4
ReplyDeleteBack Squat 3,3,3,3- 205#
Good Mornings 4,4,4,4- 135#
GHD Sit Ups 3 X 12; 25#/15# Rx
Day 5
ReplyDeletePower Clean 2,2,2,2- 200# x 2, 205# x 1, failed on 2nd
Squat Clean 1,1,1- 205# PR
Weighted Pull Ups 3 X 8; 35#/20# Rx
Day 4:
ReplyDeleteBack squat 200x3
Good mornings 105x4
GHD sit up 15# Rx
Day 5:
ReplyDeletepower clean 133x2
squat clean 153
weighted pull ups 8 w/ 8#, 8w/ 10#, 8 w/ 12#
Day 7:
ReplyDeleteI'm not sure how far the run was, but i ran the same stretch all 5 times so these splits are accurate in that sense.
(1) 4:00 (2) 4:05 (3) 4:30 (4) 4:02 (5) 3:55
Day 6:
ReplyDelete115x2
80x8
30# Rx