Obviously haven't posted in a while, so below is this past week. I flt like crap Monday, then had to move into the new apartment Wednesday, so, I worked out Tuesday/Thursday/Friday, here they are! Not really any insight into it all, but I have a few throughts I'd like to share tomnorrow as I prep for
Tuesday:
Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.
Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.
Notes: Supinated is how rich people say “underhanded” or “chin-ups”.
1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.
Results:
1) 250, 270, 290, 310, 330
2a) 185, 205, 215, 230 (should have gone a little heavier)
2b) 190, 220, 235, 235 (come on boulder mobility!! Felt like nothing on the legs, crushed my wrists)
1a) 18, 23, 23, 26 (undershot this, but wanted all 10 no matter what)
1b) 6, 7, 10, 7 (suck it, 10 is a pitiful PR. Sad, but was happy about that)
1c) -, 12, 12, 20 (built a little makeshift reverse hyper using bars on a low rack and a crash mat. Interesting but it worked!)
Thursday:
1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.
Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’
For time.
*Rest as necessary before strength work.
Strength
1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.
Results:
1a) 185, 215, 245(x2), 245, 255 (that’s a damn good feeling PR for me!)
1b) 185, 205, 225, 235(x2), 235 (felt strong, just missing technique a little)
Conditioning – 14:21 with a 13′ rope. Was gunning for sub-15, so happy about this. Played it WAY to safe on the rope and could have gone faster for sure.
1a) All with a purple CCF band, felt tired
1b) 85, 90, 90(x20) (used DB’s, this was hard)
Friday:
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at approximately 90-95% RPE.
Skill
5 minute AMRAP of STRICT Muscle-Ups.
Results:
1) 240, 285, 305, 325 (yeah, that final 8 sucked some serious ass, holy cow!)
2a) 155, 150, 150, 150 (last set was easier than the first by a long shot)
2b) 190, 205, 220, 220 (feeling better)
Conditioning – swimming bitches! Oh wait, I suck at swimming…
1:54, 1:56, 1:56, 1:58, 1:56
Muscle ups – 3 with a little kip. Oy
Tuesday:
Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.
Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.
Notes: Supinated is how rich people say “underhanded” or “chin-ups”.
1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.
Results:
1) 250, 270, 290, 310, 330
2a) 185, 205, 215, 230 (should have gone a little heavier)
2b) 190, 220, 235, 235 (come on boulder mobility!! Felt like nothing on the legs, crushed my wrists)
1a) 18, 23, 23, 26 (undershot this, but wanted all 10 no matter what)
1b) 6, 7, 10, 7 (suck it, 10 is a pitiful PR. Sad, but was happy about that)
1c) -, 12, 12, 20 (built a little makeshift reverse hyper using bars on a low rack and a crash mat. Interesting but it worked!)
Thursday:
1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.
Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’
For time.
*Rest as necessary before strength work.
Strength
1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.
Results:
1a) 185, 215, 245(x2), 245, 255 (that’s a damn good feeling PR for me!)
1b) 185, 205, 225, 235(x2), 235 (felt strong, just missing technique a little)
Conditioning – 14:21 with a 13′ rope. Was gunning for sub-15, so happy about this. Played it WAY to safe on the rope and could have gone faster for sure.
1a) All with a purple CCF band, felt tired
1b) 85, 90, 90(x20) (used DB’s, this was hard)
Friday:
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at approximately 90-95% RPE.
Skill
5 minute AMRAP of STRICT Muscle-Ups.
Results:
1) 240, 285, 305, 325 (yeah, that final 8 sucked some serious ass, holy cow!)
2a) 155, 150, 150, 150 (last set was easier than the first by a long shot)
2b) 190, 205, 220, 220 (feeling better)
Conditioning – swimming bitches! Oh wait, I suck at swimming…
1:54, 1:56, 1:56, 1:58, 1:56
Muscle ups – 3 with a little kip. Oy
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