Rest Day!
Rest Day!
New Training cycle on Sunday, tweaked left knee on monday letting it rest up
1. Hang Power Clean 3-3-3-1-1-1
60kgs/70/80/90/100 (pr!)
2. Clean Grip Deadlift 5×5
120kgs/120/120/120/120
Barbell Rows
60kgsx8x3
A1. Press 5×5
55kgx5x5
A2. Front Squat 5×3
195lbsx3x5
B1. 10 minute AMRAP of:
10 Ring Push Ups
10 Ring Rows
10 Toes to Bar
5 rounds + 10 + 10
1. Back Squat 5×5
225lbsx5x5
2. Bench Press 5×5
185lbsx5x5
Conditioning
10 minute ladder
1-5 x 2
Ring Rows/Ring Dips/Strict Pull Ups
1. Snatch Pulls 5×3
Worked up to 90kgx3/80×3/80×3
2. Overhead Squats
60kgx3/70×3/80x3x3
3. Deadlift
285lbsx5x5
Core:
3×15
GHD Sit Ups
Hip Extensions
1. Clean and Jerk
2x [69kgx2/74x2/80x2]
1 minute rest between doubles, 2 minutes between sets
2. Press 5×3
55kgx3/60×3/61×3/62×3/63×3
3. Front Squats
100kgx2x6
1 minute rest between sets
Core:
3×15
GHD Sit Ups to plank
Hip Extensions
Strongman training
-Farmers walk fence and back 53 kbs
-Waiter carry 30 farmer carry 40 Fence and back
-DB snatches
10/arm, 40 lbs
95 lb barbell Overhead Carry, fence and back
DB clean and press
10/arm, 30 lbs
135 lb barbell oh carry – as far as possible then switch with partner, down to fence and back
DB snatch
10/arm, 50 lbs
Barbell Yoke carry 185 lbs, down to fence and back
Barbell Yoke Carry 235 lbs to #10 bay and back
Barbell Yoke Carry 255 lbs to #8 bay and back
Barbell Yoke Carry 275 lbs to #4 bay and back
A1. 3 x 250 Meter Row Sprint, rest 1 min
44.6 secs
49.7 secs
50.7 secs
B1. 5 rounds
3 Power Snatches, 40kg
6 Overhead Squats, 40kg
12 GHD Sit Ups
7:58 min
rest 5 minutes
C1. 21-15-9 reps for time
Kettlebell Swings, 53 lbs
Push Ups
Single Arm Kettlebell Push Press, 35 lbs
4:28 min
“Fran”
3:23 min – pr!!!
Training Notes: took a solid 30 minutes to warm up – lax ball, foam roll, row 500, jump rope, leg swings, pvc/barbell thrusters. 1st round unbroken and fast, 2nd round of thrusters unbroken, pull ups broken once because of grip, last round broke thrusters once because chest dropped on 2nd squat, broke pull ups once because of grip. Major freakin PR, pumped about this –> felt like death the rest of the day
Warm Up: Lax Ball on calves/jump rope/row 500/leg swings/ankle hops
1. Cleans:
70kgx2 (PC/HC)
80×2 (PC/HC)
90×2 (PC/HC)
95×2 (PC)
97×2 (PC) – PR!
100×2 (PC) – PR!
2. Overhead Squats
70kgx3/80×3/82×3/85×2
3. Rack Jerks (behind neck)
70kgx3/80×3/90×3/100×2
missed at 100 twice
Training Notes:
great speed and footwork on jerks today
