PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Followed by…
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run
A. 60 to 105 kg
B. Rx 9.27
A. 65-70-75-80 kg
B. 10:35 @ 22kg
A. 105, 105, 110, 115, 120. 125, 130, 130, 130, 130
B. 10:44 – RX.
Pushed it hard on the first run 3:44
DBS – 40/20
Tried to hold on.
A) 180/195/210/225
B) 12:41 rx
36m 190#
185,205,225,235 skipped two sets at end, right back on dip pauses, been awhile
10:27 55# DB – 3:15, 2:52, 4:20
Woof
A. Yesterday’s back squats
285×1, 285×1, 305×1, 305×1, 285×1
Push jerks with pauses
135×2, 135×2, 145×2, 145×2, 155×2, 155×2
B. Done with 44 lb kb in groups of 5. I didn’t read clearly under after…
10:56
Runs were: 3:30, 3:25ish
Emom 1:45 split jerk with pauses
2-185 2-185 2-200 2-200
2-215 2-215 2-225 2-225
10:32 40lb db
A. Split Jerk x2 w/ 2s pause in Dip and receiving 85#, 90, 95, 100, 105, 110, 115, 120, 120, 120 B. For Time – RX 13:47 (1:06 slower than Oct 2020 w/ TM Runs..but todays snatches were about 30s faster) 800m Run – 4:34 60 Alt DB Snatches – UB (3:38) 800m Run – 4:47 ***48s of transition time..never seems like your standing/wandering around that long..seconds sure do go by fast when you’re trying to catch your breath! C. 3 Rounds for Quality T-Nation Ab workout Ab 45s x 5 (5s hold) Reclining field goals x 5 (5s hold)… Read more »
Yesterday’s:
A. Back squat
4 sets of 210#x1/3 sets of 200#x3
B. Every 4’ for 4 sets for max cals:
90 seconds echo bike
60 double unders
21/22/22/21
A: 125/135/145/155
B: 10:35 rx
Finisher:
5× (15s on full speed, 10s off)
Finisher on bike*
Split Jerk:
65%: 100
70%: 108
75%: 116
80%: 124
For time: 12min
Did yesterday, fighting a stomach bug, so took yesterday off except for core & gymnastic work.
A. 450/450/450/450/425×3/425×3/425×3
B. On Echo Bike 33/33/15 cal 40 seconds and then DNF (stomach bug almost won in the third round, so I shut it down)
Hope you’re feeling better Getty. Those BS #s are amazing and then to push that hard on the bike..job well done!!
A) worked up to 195. Had to keep the house quiet to went with power squat jerks.
B) 1120
Haha..I often wonder what my neighbors think when the bb is crashing over and over…especially today… I use “jerk blocks” instead of dropping the bar back in the FR position. And by jerk blocks I mean the safety bars on my rack..so it’s even loader. Great work Zach!
12:32 w/ 1,000m row subbed for run.