Tuesday 18/10/16

AM
Train – ROWING TEST Test 500m for time on Rowing Machine = 1.25.8

MD
GYMNASTICS AND CONDITIONING
a) Handstand Hold 3xmax effort = 19/3/33s
b) Strict weighted pull up Heavy set of 5 within 5 sets = BW/12/17/24/27
c) 3 HSPU’s every 30 secs for 10mins = 3 strict @2″ every 30 sec.
d) Hollow Arch Rock/GHD Sit Ups Tabata
HR = 12/11/10/8
GHDSU = 9/9/9/10

PM
STRENGTH
Front Squat Complex: https: //goo.gl/1t2MYA 3 SETS focus on a full grip in the front rack position.
A. Front Squat 3×3 reps that build up to a heavy set for the day = 135/138/140
3×3 reps at 75-80% = 115 all
B. Deadlift 3×3 that build to a heavy set for the day = 195/205/215
3×3 reps at 75-80% = 172 all
C. Push Press 3×3 that build to a heavy set = 108/110/113
3×3 reps at 75-80% = 90 all TNG

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Tuesday 18/10/16

Monday 17/10/16 Shapesmiths wk1

AM
70 min RTW (70% recovery work)
1 min stations of AAB, row, ski, jog, skipping and burpees with dynamic mobility interspersed between.

Av/Max Hr = 132/151

PM

A. Weightlifting OHS Complex x 3 SETS : https: //goo.gl/IdWN58 = donE
B. 6×3 Snatch Drop, keep it as light as you need to get no heave/pop off = 40/40/40/40/40/50 – we discussed this and I actually did snatch balance (moving feet).
C. Work to a heavy triple OHS for the day = 120.

D. GYMNASTICS TEST & CONDITIONING 3 x attempts at max single hinge TTB with kip. Rest as needed in between = 24/17/13
E. 5x4reps. 1 rep = Single leg TTB (L+R) Double/single hinge TTB = done
F. 4×6 Hollow Body Push Ups. 4 seconds negative = done

Monday 17/10/16 Shapesmiths wk1

Wednesday 5/10/16

AM
Weightlifting 101 (finish yesterdays session):

A. OHS Complex
2×5:
(1) down slow, up fast, without pause in the bottom position;
(2) down slow, up fast but with a three second pause in the top- and bottom position;
(3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

3. Snatch warm-up f. the ground
2×3:
Three seconds pause in the starting position of all lifts and in the overhead position of the muscle snatches and the catch position in C, D and in the bottom position of the full snatch.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch.

4. Power Snatch + Snatch
4.1 Find your daily max in power snatch + snatch – lower bar to floor.
= 95kg

4.2 Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
= 76kg

5. Power Clean + Power Jerk
5.1 Spend three full minutes playing around with an empty barbell. Make sure that you are warm in all vital positions; especially front rack, front squat and narrow grip overhead.

5.2 Do ten singles at the same weight you would normally use for the Clean & Jerk Warm-Up
= 60kg

5.3 Find you daily max in singles
= 110

5.4 Drop down to 80-85% and do five sets of one power clean + two power jerks
= 100

PM

4 rounds:
8 KB FS @2x40kg
90″ row @85%
2’R

4 rounds:
3 RC
90″ AAB @85%
2’R

Wednesday 5/10/16

Wednesday 21/6/19 adv str wk5

AM

RTW 60′:
90″ row
1′ FLR
90″ ski
30″ hollow rocks
90″ aab
30″ single unders
30″ active hang
90″ run
1′ DBSCLOHL

HR = 132/157

PM

A1. Deadlift
1 x 8, rest 2 minutes before A2 = 190
1 x 6, rest 2 minutes before A2 = 195
1 x 4, rest 2 minutes before A2 = 200 all no belt
A2. Push press – 3 x 1, rest 2 minutes before A2 = 118/120/120
B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Back rack walking lunge
1 x 10 / side, rest 2 minutes before B2 = 105
1 x 8 / side, rest 2 minutes before B2 = 110
1 x 6 / side, rest 2 minutes before B2 = 113
B2. Push press – 3 x 4, rest 2 minutes before B1
C. Alternate C1 and C2
C1. Single arm DB row – 4 x 10 / side @ as heavy as form and tempo allow (aim to beat your result from week 1), tempo 1011, rest 1 minute before C2 = 51/51
C2. GHD raise – 4 x 6, tempo 2011, rest 1 minute before C1 = 6/6/6

No time to finish sets

Wednesday 21/6/19 adv str wk5

Monday 26/9/16 adv str wk5

AM
B. For QUALITY
10 down to 1 power snatch @ 50% 1RM power snatch = 56KG
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 toes to bar
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 pistol, alternating (reps either: per side or total depending on your ability) = 20-18-16…2
5 cal assault bike (or 5 burpees if no AB)
= 24.11

PM
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight = 80-95×6

B. Clean and jerk – build to a heavy single (1+1) for the day = 120 – felt tired.

2. Strength
Perform A and B together, alternating for 2 waves (1 set each of A1 – B1 – A2 – B2 – A3 – B3 THEN a second set each of A1 – B1 – A2 – B2 – A3 – B3).
A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1 = 135/135
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2 = 140/143
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3 = 145/150
B. Strict (weighted) chest to bar pull up – Did C2RING
B1. 2 x 5, rest 2 minutes before A2 = BW/”
B2. 2 x 4, rest 2 minutes before A3 = 2.5/”
B3. 2 x 3, rest 2 minutes before A1 = 5/”

Monday 26/9/16 adv str wk5