Better than your better....

Better than your better....

This blog is for keep track of my day to day training volume as well as a place to record my thoughts...

5/12/2014

WL:

1) 5×3 Mid-hang Clean @ 80% of 3rm – rest as needed

2) 5×3 Jerk (off blocks) @ 80% of 3rm (drop all reps) – rest as needed

Strength:

1a) 3×10 Strict Pull-ups – rest 90 sec.

1b) 3×5 Push Press @ 80% of 5rm – rest 90 sec.

Conditioning:

15min AMRAP

Row 500m
50′ HS Walk
50 Double-Unders

5/8/2014

Taking a rest week but I got suckered into doing this today:

A. Hang Power Snatch (below knee), 70% x 3 x 2, 80% x 1 x 2; rest 90s (125#, 145#)

B. 3 Snatch Grip Press Behind Neck + 2 OHS x 3 sets; 60 - 120s (Worked up to 95#)

C. Back Squat, 70% x 4, 80% x 4, 90% x 2 x 2; rest 120-180s (245#, 265#, 285#, 305#)

+

For Time:

  • Airdyne 0.5 miles
  • 50 wall ball
  • 50 double unders
  • 7 muscle-ups
  • 50 double unders
  • 50 wall ball
  • Airdyne 0.5 miles

11:30rx

Foot work drills starting to pay off from the #outlawway camp. Wrist is feeling better. Finally went over 200# for the first time in months.

5/6/2014

Feeling exhausted from all the barbell work.  Will switch gears to more gymnastic work for now:

Flexibility

  • 3×0:30 Seated Pike Stretch
  • 3×0:30 Toe Touch
  • 3×0:30 Handstand Hamstring Stretch

Static Shaping

  • 3×0:30 Straight Body Back Hold on Boxes
  • 3×0:30 Straight Body Front Hold on Boxes

Active Shaping

3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.

Conditioning

3×30′ Seal Walk

5/2/2014

(Refer to 4/25/2014)

BBG

1) Snatch from blocks (power position): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

Strength/Accessories

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

5/1/2014

Rest - Z1 Run - 1 hour.

4/30/2014

BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed.  Worked up to 205# for the triple and based percentages off that.

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed

Strength

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec. - Used 135#
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec. - used 140#

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

4/29/2014

BBG

1) Tall Snatch: work to a 3rm- 1X3@95%, 1X3@90% - 115#, then did 2 sets at 95#

2) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% - 125# for 3x3

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed - 205, 215, 235, 250, 265

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85% – rest as needed

Conditioning

10 minute AMRAP of:

500m row
20 DB snatch - 50#
20 burpee box over

4/28/2014

BBG

1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90% – rest as needed

Strength

1a) 4X5 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time of:

  • 50 KB Front Squats 24/16kg
  • 7 Muscle-Ups
  • 10 Hang Power Cleans 185/120#

4/25/2014

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed - Worked up to 135#, then 125#, 120#

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed Worked up to 135#, then 125, 120#

Strength/Accessories

1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% – rest as needed. 185#, 205#, 225#, 235#

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed. 165#, 175#, 185#x2

Conditioning

For time:

15-12-9 of:

  • Deficit HSPU 6’
  • Power Clean & Push Jerks 135#