Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 70-80%
Rest until fully recovered, and then:
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-90%
B.
Four sets of:
4-Stop Halting Snatch Deadlift + Snatch Pull
(pause for 2 full seconds at each position – 2″ off the floor, mid-patella, mid-thigh and high hang, and then perform one snatch pull)
Rest as needed
C.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
D.
Three sets, not for time, of:
Bent-Over Barbell Row x 6 reps @ 2110
Rest as needed
Prone DB T’s x 10 reps @ 2021
(lay face down on a bench with DBs, point thumbs to the ceiling and pull scaps together to make a fully extended T position with your arms)
Rest as needed
Optional Additional Session
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calories of Assault Bike
50 Double-Unders
Note times for each round. Post times for each of the eight sets.
A. 95 (2), 100 (2), 105 (6)
A2. 105 (2), 110 (2), 115
B. 135
C. 105, 125, 155, 185, 210 (2), 225 (2)
D. From yesterday’s workout
A. 175-192 increased every 2 minutes
A1. 85% – 205 missed 4/9 attempts.
B. Sn halt + pulls @275/315×3
C. Squats were much heavier than expected. Injuries kept me under my % for the singles. Stayed with 85%.
Had to do team comp training 36min eomom 1- 200m sprint 2-65du 3-10burpee bjovers
Will make up the rest
A) 155/155/160/160/165/165/170/170/175/175# all touch and go,then:
185F/185/185/190F/190/190#
B) 190/205/225/235# with straps
C) 145/185/225/275/305/305/325/340#
D) done. (135#/5# per hand)
Optional:
Did 20 cal on Airdyne – didn’t know there was a difference. Still learning how to “pace” on this machine!
1:36/1:21/1:16/1:18/1:15/1:09/1:01/0:58
A) 1-3@175 lbs. 4-7@185 lbs. 8-10@195 lbs.
205, 215, 225, 225, 230 Kept going and ended up hitting a PR at 250 lbs.
B) All at 245
C) 185/220/250/290/315
355/355/380/400
D) Done.
Optional Session:
1:04/1:02/:57/:54/:59/:58/1:02/1:03 Really pushed the red line on all these.
A. 3@175, 3@185, 4@195
Then…. 1@205 1@215 3@225
B. All @275
C. 160/200/250/300
Then 340/340/370/370
Additional
Had to do every 3 min because of time
Did 30 cal airdyne because I was told it’s equivalent to assault bike
1:18, 1:23, 1:19, 1:22, 1:26, 1:32, 1:24, 1:19
A.105(2)-110(2)-115(2)-120(2)-125(2) all touch and go doubles only one miss but reset and got it in
A2. All done at 135# this is huge for me I have never been consistent with 135 especially on a day I was overly sore and tired
B. All at 165 felt my positions better this week than last
C. I still think my backsquat is embarrassing but it felt better give me a couple weeks and it’ll be back 125/155/175/185-195/205/215/225
Optional session with 15 cal row
1:23/1:20/1:19/1:19/1:20/1:19:1:18/1:17
yay good snatch day! 🙂
A)105/105/110/110/115/115/115/120/120/120
5min: 120/125/130/135/135 snatch feelin sluggish today
B) 145/145/150/155
C) 105/120/150/175/200/200/225/240(PR) I had to! It was feelin so strong and easy
D) used 25 dbs for row & 5 dbs for Ts
Optional -1:22s-1:27s
A. 170-170-180-180-185-185-190-190-195-195 (missed first attempt at 190 but still did 2 in the set)
205-205-210-215-220
B. all at 255
C. 205×5, 255×4, 315×3, 375×2, 425x2x2, 445×1, 455F
D. done at 135/8lb
A) kept them power for my knee
Worked between 160-176
B) first set at 205#
Next three sets at 215#
C) skipped due to knee injury
D) rows at 145#
Scap t’s at 5#
Optional conditioning:
( did with my team mate, off his program with CJ)
Row 2k at 70%: 7:28
Rest six min
Row 1k
Rest 6min x3 rounds: 3:30:0, 3:30.5, 3:30.2
Session 1:
A.
80kg x 4, 85kg x 4, 90kg x 2
95kg x 3, 100kg, 103kg
B. 103kg, 103kg, 108kg, 108kg
C. 75kg, 95kg, 125kg, 140kg, 160kg, 160kg, 170kg, 180kg
D. Done
Row: 58kg
T’s: 2,5kg
Session 2:
1:49, 1:34, 1:30, 1:28, 1:27, 1:26, 1:22, 1:17.
Done on a keiser assault like bike.
Session 1:
A. 105/105/105/110/110, moved to singles to give my shoulder a break: 110/115/115/115/115#…then 120/125/125/130/130#
B. 130/130/135/135/140#
C. 118/148/190/220/250/250/265/278#. felt good!
D. done – rows at 105#, prone T’s with 5# DBs (oh yeah, hittin the big weights on this one)
A: 4x 90kg, 3x95kg, 3x100kg, rest about 2 mins, 110kg,115kg,120kg,120kg,125kg. Happy about this 🙂
B: Done with 135kg across.
C: 80,100,120,140 in quick succession. Then 2x160kg, 2x170kg, 180kg, 180kg.
D: Did 5 1min assault bike sprints. Work/rest 1:1.
A.175-185-190lbs
B.255-275-295-315lbs Do not snatch pull.
C.170-210-275-315-355-355-400-400lbs
Big morning session today, maybe will have time tonight to get back and finish off some accessory work.
Separate Oly program
-Muscle snatch to 52kg/114.4lbs (PR!)
-Low hang snatch off blocks to a little over 85% = 67kg/147lbs (was supposed to max but I am sloooowly adding weight and seeing how my shoulder responds).
-Back squat to 95% = 265lbs then 3×3 at 80% = 220lbs
Optional Session
Don’t have a bike so I rowed 15 cals per set. Also didn’t warm up well and my times reflect that! 🙂
1:30/1:29/1:26/1:24/1:22/1:19/1:21 (miss on DUs)/1:22
A. Off 155#
108×4 – 116×4 – 125×2
Then 125×2 – 131×2 – 140×1
No miss
B. 145#-155-165-175 Should’ve gone heavier
C. Off 240#
110-120-150-180
Then 205-205-215-225(x)
Question: I don’t have an airdyne. How many calories should I row on Concept 2 Rower for the optional session? Or just in general compared to calories on Assault Bike?
20 calories on the erg works! There is a slight differentiation but for training purposes it works going 1:1.
Thanks Tino!