Oct-29
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Self Directed cyclical EST work (between EN1-EN3 by feel)
+
Choice Cyclical - 10min @ En1
10 min Row building EN1-EN3
rest 2 min
10 min Bike building EN1-EN3
PM
FG Qualifier #4 / #5
#4
Clean & jerk 1rm in 5 min
+
#6
10 thrusters 185
10 dead lifts 315
10 box jump over 30""
200m row
+
A1. Bent Hollow Hold - 3 x 30-40sec; rest as needed
A2. Straddle Hollow Hold - 3 x 20-30sec; rest as needed
A3. Arch Body Rock - 3 x 20-30sec; rest as needed
A4. Seal Rolls - 3 x 10-12 rolls; rest as needed
B1. KB Thoracic Reach-overs - 2 x 10-12; rest as needed (KB in t-spine, reach over KB w/ both arms into thoracic extension and take one deep belly breath in and out)
B2. Prone Grip Passive Bar Hang - 2 x 20-30sec; rest as needed (hang at absolute bottom of ROM, cycle deep belly breaths)
B3. Feet Elevated Gymnastics Bridge - 2 x 15-20sec; rest as needed (focus on pushing chest through and creating thoracic extension vs lumbar extension)
280 on Cl&J, Jerk was really ugly.
2:15. All unbroken, deads were steady definitely not fast box jumps were relatively slow. Row pace around 1:35/500m. Deads were slow but being able to do 10 unbroken after those thrusters is decent for me. When that was a regionals workout the first time I could barely get 10 unbroken doing max effort.
+
A1. 40 sec
A2. 20 sec **smoked hip flexors and couldn't get very wide on these
A3. 30 sec, this is really tough for me.
A4. Done but not very smooth at all
B1. Complete felt good
B2. 30 sec/ set
B3. 20 sec/side. I liked this, I could get in a much better position than on ground.
Oct-30
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Self Directed cyclical EST work (between EN1-EN3 by feel)
+
Choice Cyclical - 10min @ En1
30 sec Row @ 1:45
rest 30 sec
30 sec Air Bike @ 70RPM
rest 30 sec
x 8
PM
30-20-10
Wall ball 20#
Power snatch 95#
Pull ups
+
A1. DB 2-arm Lateral Crossover Box Step-up (14-16"") - 3 x 8-10 ea leg; rest as needed (mod)
A2. BB Glute Bridge - 3 x 8-10 ea leg; rest as needed (mod)
A3. DB 1arm Elbowing Row - 3 x 8-10 ea arm; rest as needed (mod)
A4. KB TGU - 3 x 3 ea arm; rest as needed (mod)
+
Mobilty - as needed
10:53
WB all unbroken
Power Snatch smoked me- 8/7/6/5/4, 1/1/1/1/1/1/5/5/4, 6/4
Pull Ups- 30, 12/8, 10
Breathing was limiter here for sure. Was smoked after first round, probably shouldn't have done 30 unbroken pull ups but I figured that was my only chance of keeping up a decent time.
A1. 20#/H light
A2. 65#- 8/leg
A3. 35#
A4. 45# DB, KB was hurting forearm too much
**I liked both of these circuits to finish last two days. Felt good to do this kind of work
Oct-31
A. Jerk Balance - accumulate 15 total reps @ light to mod loads; rest as needed
B. Pause Split Jerk x1 + Split Jerk x1 - 10 moderate sets of the complex; rest as needed
C. Split Jerk - 4 perfect singles; rest as needed
+
5-4-3-2-1 reps for time
Deadlift @ 225#
Bar Muscle-up
+
Rest to complete recovery
+
8-6-4-2
Power Clean @ 165#
16-12-8-4
CTB Pull-up
A. up to 95#, felt solid
B. up to 185# felt really good till it didn't feel good
C. skipped
+
2:01, pull was just gone so couldn't push the pace going to BMU.
3:14- Pull was gone so had to break pull ups more than I wanted to. Power Cleans I did 8, 4/4/4, singles, 2
Nov-1 *fittest games workouts due
Rest...and go from here
No comments:
Post a Comment