6/14
A – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 65-70%, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS)
135 – my joints – especially my wrist felt like a limiter today, the shoulder held up well, but just wasn’t use to the movements and i was really tired today
B – Power clean/Push Jerk singles, 1 rep every 20 sec x 5, rest 2 min x 4 working sets, crisp and quick lockout with good footwork
185-190-195-205 – 205 was too much for today, footwork wasn’t as crisp on the first rep or two, i smoothed it out, but should have stayed in the 185-195 range
C – BB RDL @ 4121 tempo x 6, rest 2 min x 4
165 x 2, 185×2 and that might have been too aggressive for today
D1 – Glute ham hip extensions x 10-12 into GHD sorenson hold for 30-40% of best hold time from testing, rest 90 sec
D2 – Star plank from elbow x 15 sec/side, rest 15 sec bt sides and 90 sec after both x 3 sets
Done – sorenson for 40sec
6/15 – OFF
6/16
Overlap
+
Zone 2 volume
6/17
A1 – Dbl KB bottoms up bench press @ 2020 tempo x 8-10, rest 1 min
26×1, 35×3 for 8 – each set on the 35 i had to reset at least one time because of losing the bell before i got into positions
A2 – Band distracted single arm DB row x 8-10/side, rest 1 min x 4 sets
50×8
B1 – Tempo ring pushups @ 2020 tempo x 8-10, rest 1 min
10
B2 – Feet elevated ring rows @ 2121 tempo x 8-10, rest 1 min x 4 sets
*elevate feet to just below hand height, should be tough angle
10
C1 – Mini band seal walk x 50ft, rest 1 min
C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min
C3 – Dbl DB lat sweeps from incline bench x 8-10, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)
This week did flys and lat sweeps at 20’s
D – KB arm bar x 3/side x 5 sets, rest as needed
44
+
*same as last week, try to start off a little hotter here and then hang on
AMRAP 60 sec of hand over hand rope climbs with feet on floor
rest 60 sec x 5
*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.
12-10-8-8-9 – was much more aggressive this week, but my biceps felt pretty smoked, not blown up just worked really hard