Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Scap Pull-ups x 10 reps
Ring Swings x 10 reps
Every 30 seconds, for 3 minutes, complete (6 sets):
Cast Swing + Pop Swing
and then . . .
Every 30 seconds, for 5 minutes, complete (10 sets):
Muscle-Up x 2-3 reps (work on catching high)
60+: Muscle-Up x 1-2 reps
B.
Take 15 minutes to build up to todays heavy Power Clean & Jerk
C.
9-15-21 reps for time of:
Row for calories
Power snatch
35-54: 115/75 lbs
55+: 95/65 lbs
Rest 5 minutes, and then . . .
40 Burpee Box Jump Overs (24/20″; step-overs are allowed)
Optional Session
A.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
Go 100-feet out, then 100-feet back.
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed
Running from yesterday done, best 100m 13.4, best 400 1:25, suicides fun
Attended an Alex Lee weightlifting clinic Saturday.
Lots of technique work and then slowly build to heavy.
Snatch: built to 160#, attempted 165# twice which matches my PR but couldn’t quite land it.
Clean/Jerk: worked 1 power+1 clean+2 split jerks for 6 sets…85-105-115-125-135-145#…then built to heavy C&J…hit 205# which ties my PR…attempted 210# got the clean but missed the jerk.
Sunday went in and did the Rear delt warmup activation and then worked on muscle ups….sets of 3’s and 2’s for a total of 45 mu.
Swimming and running done today.
Will do this training tomorrow
Got to go workout with Teresa today!!! A. Power Clean + Jerk – actually hit a good 205 POWER clean!! I hate powers so much 😛 B. Metcon – 6:14 – I tried to keep up with Teresa on the rows…these little legs were trying to work hard! 3:30?? on the BBJO? I can’t remember when I finished…. they sucked. C. Did the MU last, they had long straps at the gym, so I started on the :30 sec clock, but then did extra, took extra rest etc to work on the timing on the long straps. Just did a… Read more »
A: 33. Did all 3’s and about round 6 i had to go hunt for chalk and sat our 1 30s window. Finished at 6m so accidentally did 2 extra sets on top of the missed one. Had to drop to singles about 3/5 the way through. That left just enough time to rechalk and hit the next 3. I may have crashed if i hadn’t missed that one set. wanted to be like Karen today.
B: 275
C: 6:11
C bbjo; 2:51 – wow. very hard
A. done, 30 mu
B. power c&j 180, kept going with power cleans to 190. Arms were tired!!
C. 6:25, accidentally started with snatches instead of row. 3:11 on BBJO
no strongman today, going to get on the river hopefully to windsurf.
30mu. good work!
A. Emom 10, 2x mu to catch, still can’t press out of dip ;(
B. 225
C. 6:46
Skipped bbjo, gonna hit running later at track
Yoke, farmer, sled pulls done