9/30
A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 5
*here’s the setup – https://www.youtube.com/watch?v=F21nYSRRqE0
*cues – set this up so barbell is below knee height when driving against pins or j-cups. I want you to create a LOT of tension in this position. Pack your shoulders back, turn your lats on, keep your midline strong. Once you find a good spot with good connection into the pins, think about driving ‘down’ into the ground through legs as if you were trying to jump.
done
B – 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 155lbs here, 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)
145×3—-155×2
C – Front squat – build to a strong set of 5 for the day, no more than 3 sets. rest as needed
265 this was a perceived 9.5/10, but in reality was probably just a 9/10, only really grinded on rep 5
D – Rear foot elevated split squat – build to strong set of 8 on each leg @ 30X1 tempo, no more than 3 sets. rest as needed
135
E – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
75—90—95—100
F – Strict press drop set – AMRAP (-1) @ 120-130% of best load from E, rest 30 sec, AMRAP (-1) @ best load from E, rest 30 sec, AMRAP (-1) @ 70-80% of best load from E. Rest 4 min x 2 sets
Loading at 120—100—75———4–8–12 ++++++ 6–7–13
+
Serratus/scap series x 2 sets for quality
6-8 banded straight arm presses from quadruped
4-5/side banded archer pullbacks with mini-band
5-6 band distracted light DB front raises
5-6 scap pullups
done
10/1
AM (can push this to the weekend if a double doesnt fit the tuesday schedule)
Row 5 min @ 22 s/min with display on force curve
*pretty rainbows! pace is whatever you want it to be, very easy
+
Ski erg 600m x 10 sets; rest 2:30 min bt sets
*1:59/500m to start, increase pace each set if possible
2:23.7 (1:59.7)—2:22.8 (1:59) — 2:22 (1:58.3) — 2:20.4 (1:57) — 2:17.7 (1:54.7) — 2:17.5 (1:54.5) — 2:17.8 (1:54.8) — 2:16.3 (1:53.8) — 2:14.9 (1:52.4) — 2:13.8 (1:51.5)
+
Weight vest walk 20 min
Done – but only had time for 10 minutes
PM
5 min window
Echo 2 min @ 62-64 RPM, directly into
AMRAP in remaining time
3 hang power clean and jerk @ 115lbs
5 Bar Muscle Ups
3+6
+
rest 3-5 min with easy bike spin
+
5 min window
Echo 2 min @ 62-64 RPM, directly into
AMRAP in remaining time
8 Hang Power Snatch @ 95lbs
3 Wall Walks
2+9
+
rest 3-5 min with easy bike spin
+
5 min window
Echo 2 min @ 62-64 RPM, directly into
AMRAP in remaining time
30 DU’s
6 1-arm alternating DB hang squat snatches @ 50lbs
5+1
10/2
A1 – Squat clean x 1/Front squat x 1/Split jerk x 1, rest 30 sec
A2 – Squat clean x 1/Split jerk x 1, rest 3 min x 5 sets
*start working sets at 195lbs
195×2—205×2—225
+
2 Sets, each for Time:
15 cal Row
15 kipping HSPUs
15 DB Front Squats @ 50lbs/hand
rest 2min bw sets
1:39—-1:35
+
2 Sets, each for Time:
15 cal ski erg
15 Bar Facing Burpees
15 DB Box Step Ups @ 20″ (50lbs/hand)
rest 2min bw sets
2:40 — 2:22