Monday, 042715

Regionals + Team
Rest / Active Recovery 
2016 Comp Phase
Week 4 into 12 week phase 
Week 1 of 5’s 
leading into De-load week 
MONDAY: 
A. Push Jerk – 5rm + 2×5@90%  
B. Push Press – 5RM + 2×5@90%
C. Back SqT – 5RM + 2×5@90%
**before going for your 5RM, load 10% more than what you are going to attempt on the bar. unrack and walk out with it; hold this for :15-:20 second. Re rack, put weight back to what you are going to attempt for your 5RM and perform this 5RM set :90 seconds following the walkout
D. Bench Press – 5RM + 2×5@90%
E. Muscle Up Complex: 5 min 
Strict Muscle Up + Strict Ring Dip + Kipping Muscle Up + 2 Strict Ring Dip
*complete as many reps of the above complex as possible in 5 minutes 
F. Bike 
10 minutes 
:35 on hard @80-85%
:25 on easy 
G. Assistance Work 
4 rds 
20 weighted sit-ups
15 banded Scap squeezes 
:45 downward dog stretch but arms elevated on box or bench and pushing head through etc
10-12 double DB bent over rows 

5 thoughts on “Monday, 042715”

  1. Taylor Domengeaux

    2016 season:

    5rm push jerk
    = 255
    2×5 @ 230

    5rm push press
    = 230
    2 c 5 @ 205

    5rm back squat
    = 365 (more there)
    2 x 5 @ 330#
    **walk out with 405#

    5rm bench
    = 255# (more there)
    2 x 5 @ 230#

    10 min bike work done

    Accessory work done

  2. mickey kilmartin

    A-270
    B-250
    C-375 spicy
    D-275
    E- 6 rounds in 5 minutes then did 4 more to make an even ten after
    F- rowed instead done
    G- scap work at home ran out of time will do accessory work tomorrow

  3. A. 5 rep max push jerk + 2×5@90%, 210# PR + 185#
    B. 5 rep max push press + 2×5@90%, 190# PR + 170#
    C. 5 rep max back sqt + 2×5@90%, 305# + 275#
    D. 5 rep max bench press + 2×5@90%, 225# + 205#
    E. Auxiliary work 3rounds NFT, done
    F. MU complex, 5 rounds
    G. Airdyne 10:00, done

  4. A.) 225×5 (PR) 235×4(PR) 255×1(PR)
    B.) 195×5
    C.) 335×4 (PR)
    D.) 225×5
    E.) 9 Rds of MU Complex

  5. A. Push Jerk – 5rm + 2×5@90% 160, 145
    B. Push Press – 5RM + 2×5@90% 145×3, 130
    C. Back SqT – 5RM + 2×5@90% worked up to 195 and it didn’t feel great
    D. Bench Press – 5RM + 2×5@90% 135×5, 120
    E. Muscle Up Complex: Worked on strict muscle ups and dips
    F. Bike 91 cals
    G. Assistance Work
    4 rds
    20 weighted sit-ups
    15 banded Scap squeezes
    :45 downward dog stretch but arms elevated on box or bench and pushing head through etc
    10-12 double DB bent over rows

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