Whole bunch of crap - Fri, Sat, Mon, Tues

Friday

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% - rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%\

3x1 67.3kg/148#
2x1 71.5kg/157#
2x1 75.7kg/167# x
5x1 67.3kg/148# x

2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% - rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

3x1 90.9kg/200#
2x1 96.6kg/213#
2x1 102.3kg/225#
5x1 90.9kg/200#

Conditioning

"Elisabeth" (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time: 5:54

Midline

Accumulate 4 minutes of L-Sit Holds.

\\ Accumulated 1 minute in L-Sit (6x10s), accumulated 3 minutes (12x15s) in Tuck-Hold (knees in chest) cause L-Sits are hard as shit

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Sat

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

\\ 5x2 at 115# - Not sure how you can do heavier than last week when last week was singles (7x1) and this week was doubles, got up to 135# on the last set last week, 115# doubles were hard as shit

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

\\ 5x2 at 155# - Again, heavier than last week wasn't happening. Got up to 175 on the singles last week.

3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO

\\ 3x3 at 65# - Tough on the quads and wrists

3b) 3X5 Push Press - heaviest possible, rest 60 sec.

\\ 3x5 at 135# - After the snatches, cleans, and duck walk 135 was heavy as shit

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

\\ 255# - only did one set cause I'm a pussy and one set was hard enough

Conditioning

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

\\ Row: 6-5-7-6, 6-6-7-6 

*Rest 1 minute.

4 round Tabata of:

Burpees

\\11-10-10-9, 10-10-8-8

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

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Mon

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

\\ 63kg/140#

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

\\ 85kg/190#

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 155-165-165-165-165

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height - elbows above bar - feet should stay flat on the ground.

\\ 135-145-155-165-155

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 105-115-125-125-125

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

\\ 1:50-1:52-1:51-:1:51, hooray no burpees

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

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Tues

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

\\ 240#

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

\\ 175-185-185#

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15'
7 Push Press 185/120#
5 Rope Climbs 15'
5 Push Press 185/120#
3 Rope Climbs 15'
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

\\ 15:41 - scaled the push presses to 155#, rope climbs suck, especially 15 of them.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.

\\ 9-7-7

1b) 3X10 Strict GH Raise – rest 45 sec.