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
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
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
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
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
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