W5
Friday- HAD TIME TO CLEAN AND JERK AND SNATCH, THATS IT
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?
+
3 sets of Bottoms Up KB 90/90 Carry- 50’/arm
+
Ido Portal Shoulder Prep Routine- https://www.youtube.com/watch?
+
A. Jerk Recovery @ 105%, 4 x 2 reps, rest 90 sec
B. Tall Jerk, 3 x 3, rest 90 sec **moderate to light weight
C. Clean & Jerk, build to 80% for a single
+
10 sets
30 sec Row @ 90% aerobic
30 sec rest
rest 5 min
x 2
Saturday- Threshold Mixed
Iron Athlete
Sunday-
off
Monday- OH Prep + FSq/Press Chains + Mixed Aerobic
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?
+
4 rounds for time: 13:42
50’ Overhead Walking Lunges, 165#
15 GH Sit Ups
15 Ring Dips
+
rest 2 min
+
Row 750m @ 90% - Rowed x2 because I didn't pay attention when I read it
rest 2 min
Bike 50 Cals
Tuesday- Aerobic Warm Up + LE Intervals IWT
10 min Aerobic General Warm Up
10-15 min Specific movement warm up
+
Air Bike 15 sec MAX EFFORT, rest 2 min x 4
8,9,10,9
+
2 sets @ 97%, 3:23, 3:32
Row 250m
10 KB Swings, 70#
10 Burpees
10 KB Swings, 70#
10 Burpees
Row 250m
rest 10 min
x 2
+
10 min Aerobic Cyclical Cool Down of choice
Wednesday- DIDNT HAVE TIME TO GET THE SQUAT AND PRESS IN
CP Squat/Press Int + Tester + Z2-3 Row
A1. Back Squat- 3 x 2 reps, rest 60 sec **not 3RM
A2. Kneeling BB Press @ 20X2, 3 x 5 reps, rest 2 min
+
3 sets @ high consistent effort - 7:35, 6:55, 7:24.
Row 50 Cals
40 Shoulder to OH, 95#
30 Box Jump Overs, 24”
20 CTB Pull Ups
rest 4 min b/w sets
rest 2 min
Row 10 min Z2→ Z3 off feelBEEN REALLY BUSY THIS WEEK AND HAD SOMETHINGS CATCH ME OFF GUARD SO THIS WEEK WASNT GREAT. REALLY HOPING FOR A BETTER WEEK THIS WEEK
No comments:
Post a Comment