Friday, June 26, 2015

Friday June 24, 2015

A. Push Jerk, 2 reps touch n go x 3 sets, rest as needed between sets.
     - 205#
B. Push Jerk Cluster, 1.1 x 3 sets @ 80%, rest as needed between sets.
     - 205#
C. Power Clean, 2 reps touch n go @ 80% x 2 sets, Power Clean Cluster, 1.1 @ 85% x 2 sets, rest 1-2 minutes between sets.
     - 205, 225
D1. Clean Grip Romanian Deadlift @ 1232, 5 reps x 4 sets, rest 1-2 minutes between sets. 70-80% of best clean
     - 225
D2. Strict Handstand Push-Up Depth Cluster, 2.2.1 x 4 sets, rest 1-2 minutes between sets. Athlete chooses height they want to use
People who’s weakness is Strict Handstand Push-Ups-Do the following:
Strict Handstand Push-Up Negative Deficit, 1.1.1.1 x 4 sets, find a height for you
Or
Strict Handstand Push-Ups Cluster, 5.3.1.3 x 4 sets
     - First set did the regular strict HSPU. Last 3 sets did the deficit and made them all!!! Huge sign of progress!!
+
E. 6-5-4-3-2-1 of the following:
Squat Cleans @ following weights:
185/105 lbs, 205/115 lbs, 215 lbs/125 lbs, 225 lbs/145 lbs, 235 lbs/155 lbs, 245 lbs/160 lbs
Muscle-Ups
People scale the weight accordingly
People can scale to Weighted Strict Pull-Ups, 6-5-4-3-2-1, choose weight
     - About 10:30 or so. Just one miss on Muscle Ups and it was just because I got sloppy (almost tore my shoulder!!!...Ugly miss!) and missed my very last Squat Clean @ 245 because my belt popped loose!


A. Close Grip Bench Press, 4-6 reps x 3 sets, rest 2 minutes between sets.
     - 195 x 6, 205 x 5, 215 x 4

B1. Mix Grip Weighted Pull-Up Clusters, 2.2.2.2 x 3 sets, rest 1:30 between sets.
     - Did with 20# chains

B2. Pulley System, 3 pulls @ 35 lbs x 3 sets, rest 1:30 between sets.
     - Pretty easy

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