3.4
GOAT WORK (As Warm Up, No more than 15 Minutes)
OLY STRENGTH (No more than 45 Minutes)
1. Snatch
2 @ 60%, 2 @
70%, 1 @ 80%, heavy single
2. Clean & Jerk
2+1 @ 60%, 2+1
@ 70%, 1+1 @ 80%, heavy single
SQUAT STRENGTH (No more than 45 Minutes)
1. Back Squat
10 @
60%, 10 @ 65%, 8 @ 70%, 8 @ 75%
2. Front Squat
5 @ 60%,
5 @ 65%, 2x5 @ 70%
3. Romanian DL
3x5 Heavier
than last week
11:00 TBA
1. Back Squat
ReplyDelete10@200#, 10@215#, 8@230#, 8@250#
2. Front Squat
5@185#, 5@195#, 2x5@210#
3 rds of:
5 MU
5 C&J 155#
--4:17
Comp wods coming later in the garagym...
Friday: Active recovery approx. 4K row on water
ReplyDeleteSat:
Day 8 Gymnastics
OLY STRENGTH (No more than 45 Minutes)
1. Snatch
2 @ 75#
2 @ 85#,
1@ 95#
1@105#
Failed 110
2. Clean & Jerk
2+1 @ 105# then jumped up to 2+1 @ 120# and realized my body was not recovered from Thurs so stopped. I felt it in my arms, joints and back.
Finished with 5 rounds of 2 strict pullups.
Evening: 500 M row, 500 M race (1:54)...500 M row, 500 M Race (1:51)
Something I've noticed is that along with feeling like my body can handle the volume, my pullups are getting worse since starting this so I'm going to start modifying some of the work, example on weeks when we are doing cleans or clean and jerk 4 times, I will probably do it twice one session with power and one with full then the other two days sub in some of my weakness work i.e. strict overhead press, HSPUs, strict pullups and MU work. Guidance on this would be much appreciated.
Friday
ReplyDeleteSQUAT STRENGTH (No more than 45 Minutes)
1. Back Squat
10 @ 60%-315, 10 @ 65%345, 8 @ 70%-365, 8 @ 75%-385
2. Front Squat
5 @ 60%-285, 5 @ 65%-315, 2x5 @ 70%-335
EMOM for 10min-
Even-10 30# WBs to 12' target
Odd-10 each arm 100# DB Row
Saturday
Drew,Brad, Kameron
Alternating rounds of King Kong
then
21-15-9
Deadlift-225
OHS-135
Then got so scapped jacked
Then Baby Shower and all the cupcakes