W2
Had a busy week this week, head was kind of in other places. I overlooked the Assault bike on Saturday, and the DB Shoulder Press, ill try to make those up. Shoulder seems to get better through the middle of the week. The Snatch Grip Push Press REALLY Flares it up, but it does feel like it is getting better, so thats encouraging, its not lingering on through the week like it was. Next week will be better
Friday- Aer/OH warm up + Shoulder to OH + Clean + Oly/Gym EMOM Varied + OH Stability/Acces
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Lying W-Y Extensions- 15 reps https://www.youtube.com/watch?
+
Warm Up
4 rounds not for time:
Run 400m
15 Moder/light DB Push Press
+
A. 2 Front Squat + Split Jerk, build to tough complex in 12 min
- 235, felt bad, but Ive moved my grip out some and that seems to help
B. Clean Cluster, 5 x 1.1, rest 15 sec w/ reps, 3 min b/w sets
- 245, 265, 285, 290, 300
+
16 min EMOM
1st- 10 Steps OH Walking Lunges, 135#- jerk width grip
2nd- 5 Unbroken Muscle Ups
- COMPLETED
+
Double KB OH Carry- 3 x 50’
- COMPLETED
+
Lying DB Tricep Extensions- 3 x 15-20 reps, rest as needed
20#, 20,20,16
Saturday- LP + IWT + Aerobic
Assault Bike- 17 sec MAX EFFORT, rest 2:43 x 5
+
2 sets @ high consistent effort
10 TnG Squat Cleans, 155# - 4:50's each time
Run 800m
rest 3 min
4:50, 4:45
+
2 sets @ high consistent effort
12 Power Snatch, 95#
Row 1000m @ 30 min TT pace
rest 3 min
5:05, 5:04
+
10 min Bike cool down @ Z1-Z2 off feel
Sunday-
off
Monday- OH Prep + Snatch CP + Snatch Battery + MU/HSPU capacity + Accessory
Over Head Prep Routine-
Lacrosse ball on Pec 2 min/side
Lacrosse ball on lat and under armpit 2 min/side
Lying W-Y Extensions- 15 reps https://www.youtube.com/watch?
+
A. 2 Snatch Push Press + Hang Snatch from Below Knee + Snatch, build to tough complex in 12 min
- 17, shoulder was having a really bad day
B. Power Snatch, 5 x 7 tough reps, rest 2 min
- 115, 125, 145, 155, 165
+
10 min EMOM
1st- 4 Muscle Ups
2nd- 5 Strict Deficit HSPU’s
- could not complete, shoulder felt that bad.
+
6 x 8 DB Shoulder Press, rest 45 sec **must keep it unbroken for 8 reps
+
3 rounds not for time: COMPLED
5 KB Arm Bar/arm 53#
5 Inverted to Hang on Rings w/ false grip as controlled as possible
10 Banded Face Pulls
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
3 sets @ 97%
10 TnG Power Cleans @ 185#
Row 200m
rest 5 min b/w sets
1:08, 1:07, 106
+
3 sets @ 97%
10 TnG Power Snatch @ 115#
Air Bike 60 sec
rest 5 min b/w sets
14,15,16
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- CP Squat/Press + MAP Low Vol Low %
A1. 1 & ¼ Back Squat- 4 x 5 reps, rest 60 sec
- 275
A2. Incline Bench Press w/ Chains @ 20X1, 4 x 5 reps, rest 2 min
125 + 40# chains
+
10 min @ 70-80% - 3 Rounds + 30 Double Unders
75 Double Unders
12 CTB Pull Ups
15 Burpees to 8” target
rest 5 min
10 min @ 70-80% - 3 Rounds + Box + T2B, + MU
20 Box Jumps, 20” rebound- breathe on top
12 Toes to Bar
4 Bar Muscle Ups
7 Ring Dips
No comments:
Post a Comment