Thursday, April 30, 2015

Friday May 1, 2015-

A. PC. Clean; build to a tough set (10s b/w reps)
B. BS @21x1; 4 reps x8 sets, rest 2-3m
C. Incline BB Bench press; @31x1; 6-8x3, rest 90s
EMOM for 10 Min:
1st: 1 mod DL single
2nd: 30 sec BJ step down @30"

  1. Power Clean. Hang Clean. Clean 1.1.1 Every 2 min for 10 min
  2. Back squat @ 20X1, work to a tough set of 4
  3. Single arm Dumbell row 10 reps every minute( alternating arms ) for 5 sets each
10 min EMOM:
10 second L sit + 10 toes to bar 

HPA - Power 
C&J varied - c&j drop set - fsquat - pchain/core
A. Power clean . Above knee hang squat clean . Split jerk, 1.1.1 -- work to tough set
B. Power clean . Above knee Hang Squat Clean & Split Jerk, 1 rep @ 92% of part B x 3 sets rest 1m40 b/t sets
C. Front Squat, 4 @ 77%RM x 4 sets rest 3 min
EMOM for 12 minutes
1st minute: 6 Banded (xtra resistance) GH raises @ 20X0 (all the way down to full hip flexion)
2nd minute: Hollow body hold :30  


  1. Blue
    Warmed up and PRd my snatch at 85kg
    A 80, 90, 95 fail, 95, 100 pc, failed hang clean.
    B Back squat - 20x1 at 130, with 4 slow reps at 135kg
    C 24 kg, 32, 32, 24, 24 Wanted full ROM so dropped the weight
    and 10m EMOM L sit and t2b was HARD
    I managed the first four rounds - then did the L sit and as many t2b I could until the 45 second mark, then rested. Numbers varied between rounds.

    1. grip wasn't limiting factor - failure of abs was!

  2. Power

    A. 225, 245, 255 - missed jerk, I have a small platform, I think I could have saved with more room
    B. 235
    C. 245 - moved well but was semi tough by last set, maybe 8.5 RPE
    1st min: 8 valslide/leg curl combo
    2nd min: 20 sec hollow hold (midline still very fatigued from toes through rings two days ago)

    Sluggish doesn't even begin to describe how I felt during today's training. I was actually fairly happy with the weights and how they moved but overall energy was low, still feel like I am recovery from MAP work 2 days ago. I feel I could have saved the jerk if I had more platform space, plus I had my shoulder worked on yesterday again and it was a little sore and soft on the catch. Plus side though shoulder feels better than it has in months or in recent memory. Front squats moved well but need to stay more upright (video posted on facebook). Will take tomorrow off and do Saturday's workout Monday, will try to get in 30 mins or so of recovery ride on airdyne tomorrow though.

  3. Ooops...forgot to post results.

    A. 145/155/165/170/175 - I did these touch and go...not sure why I was thinking that. Regardless, these felt pretty good.

    B. Back squat - 195/215/230# - Plus 10 from Monday.

    C. 35/40/45/45/40.

    D. Had to modify this. Did L-sit and 6 T2B the first two rounds. After that it was 10 seconds of knee raise static hold and 4-6 T2B per round. Forearms were going to explode by the end.