A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes
80kg/176lbs
Failed 85kg/187 on split jerk
B. EMOM x 10 x 1 rep at 65-70% of A
65kg/143lbs
C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability
*goal here is up and down fluently, efficiently working the position
65kg/143lbs
D. Front Squat – 3RM with 3 second pause each rep + 2×3@90% with pause
90kg/198lbs
80kg drop sets
E. ON BIKE
10 min
:30 hard / :30 easy
F. Assistance Work
Tabata x 14
1st Hollow Rock
2nd Superman Rock
*rotate back and forth each interval
+
DB Single Arm Press 6-8 reps x 4 sets each side (25,25,25,30)
+
Belly on Wall HS holds :30 x 3 sets; rest accordingly
+
DB SA Row 8 reps x 4 sets here
Showing posts with label 3RM Front Squat w/3 Sec Pause. Show all posts
Showing posts with label 3RM Front Squat w/3 Sec Pause. Show all posts
Thursday, October 8, 2015
Friday, June 5, 2015
Wednesday - June 3, 2015
Combined into one PM Session
A. Bench Press – 5RM + 2×5 @ 90%
60kg/132lbs
A. Bench Press – 5RM + 2×5 @ 90%
60kg/132lbs
Drop sets: 54kg/118lbs
B. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between - done
C. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
90kg/198lbs no fails
B. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between - done
C. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
90kg/198lbs no fails
Drop sets: 81kg/178lbs
D. Split Jerk Complex – BTN sSlit Jerk + Split Jerk; build to max + 5×2 @ 70% of 1RM a Split Jerk
D. Split Jerk Complex – BTN sSlit Jerk + Split Jerk; build to max + 5×2 @ 70% of 1RM a Split Jerk
65kg/143lbs - no fails. No real struggle. Stopped due to time
Drop sets: 45kg/100lbs
E.
Workout with B, programmed by Chase
4 Rounds (4 min rest between each)
10 KB swings (53)
10 Burpee Box Jump Overs
10 Cal Bike
Rest 2 min
F. Into 10 min on bike :20 on hard :40 on just legs light
G. 4 x 20 GHDs
E.
Workout with B, programmed by Chase
4 Rounds (4 min rest between each)
10 KB swings (53)
10 Burpee Box Jump Overs
10 Cal Bike
Rest 2 min
F. Into 10 min on bike :20 on hard :40 on just legs light
G. 4 x 20 GHDs
Thursday, February 5, 2015
Wednesday - February 4, 2015
A. High Hang Blocks SqT Clean + Push Jerk + Split Jerk ; build to max in 18 min
60kg/132lbs - very difficult/mostly mental
B. Front SqT – build to 3RM with 3 second pause in hole on each rep
85kg/187lbs - didn't feel right today
C.
10 Hang SqT Cleans (93) - unbroken
30 C2B pullups
10 Hang SqT Cleans (108) - 5/5
30 C2B Pullups
10 Hang SqT Cleans (123) - 4/7/3
30 C2B Pullups
TIME: 12:45 - Bounced all hang cleans. Happy with this as C2B are by far my greatest weakness.... for now : )
D. DB SA Row 4x8 each side
40lbs
E. Reverse Hyper 3x12
60kg/132lbs - very difficult/mostly mental
B. Front SqT – build to 3RM with 3 second pause in hole on each rep
85kg/187lbs - didn't feel right today
C.
10 Hang SqT Cleans (93) - unbroken
30 C2B pullups
10 Hang SqT Cleans (108) - 5/5
30 C2B Pullups
10 Hang SqT Cleans (123) - 4/7/3
30 C2B Pullups
TIME: 12:45 - Bounced all hang cleans. Happy with this as C2B are by far my greatest weakness.... for now : )
D. DB SA Row 4x8 each side
40lbs
E. Reverse Hyper 3x12
30kg
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