2016 Comp Phase
1 or 2 sessions
A. Snatch – 3RM from the knee + 2×3@90%
B. Snatch grip DL – 5RM + 2×5@90
C. Clean Pull @122% for 5×5 from high blocks above knee (use straps)
D. Bent over barbell Row – 5RM + 2×5@90%
E.
:30 power cleans (115/83)
:30 box jumps (24/20)
:30 burpees
:30 sprint on bike
Rest 7 min x 4 rds
F. Assistance work
Reverse hyper – strength work
+
Heavy yoke Carrys
+
Super sets
– band single arm curls + band tricep press downs
A. Snatch – 3RM from the knee @ 105 across. Went light. First time snatching in 4 weeks. Still having hip pain.
B. Snatch grip DL – skipped bc hip
C. Clean Pull – skipped skipped bc hip
Since I didn’t to B/C I did…
5 sets, 3 min rest between
3x bench @128
4x snatch grip pull up @bw
4x L-sit chin up @bw
D. Bent over barbell Row – 5RM @ 143, 2 sets at 133 after
E.
:30 power cleans (83) ~14 each round
:30 box jumps (20) ~12-14 each round
:30 burpees ~10-13 each round
:30 sprint on bike (did the rower, no bike at gym) – Rowed avg. 1:40 pace
Rest 7 min x 4 rds – I rested 3 min. Was short on time.
F. Assistance work – no yoke, did arm accessory work
Snatch blocks
3rm= 240
http://youtu.be/IBhOxKcZbgw
2×3@ 215
Sgdl
5rm= 325#
2×5@ 295#
Clean pulls
= 400#
Bent over row
3×5 @ 225#
conditoning:
Power cleans = 17, 17, 17, 17
BJ= 16, 16, 16, 16
Burpees= 12-13 each round
Bike= old AD just sprint
Aceasory work
Snatch deads @205
185 2×5
Clean pulls 225
Rows 135
E. Done
No yoke did farmers walks 70# KB 100m x 3 sets
Bi curls and tri extensions on pulley system x 3 sets 12 reps
Following a day behind since I’m in Europe and it’s going to be a little easier to keep up that way. Schedule will still be a bit off due to work but making it count.
A. 3RM Snatch (knee)- 215# Huge PR for me. 90% @ 190#
B. Snatch DL 5RM- 305# ; 90% @ 285#
C. Skipped for time
D.Worked to 205#; 90% @ 185
E. Did DU, No bike available. 3 Rounds with 3:00 rest
1. 20 PC, 22 Box jump, 23 Burpee, 20 DU
2. 21 PC, 19 Box jump, 23 Burpees, 24 DU
3. 19 PC, 15 Box jump, 19 Burpees, 28 DU
Did some Reverse Hyper work after; Will take a band to work to do curls/ press downs.
you trippin. you did 23 burpees in :30? lol
A. 3RM Snatch (knee)- 225×3, 230×3, 210×3
B. Snatch DL 5RM- 275×5, 245×5.5
C. Clean pulls – 365×5.5.5.5.5
D. Barbell rows – 245×5, 225×5.8
E. 4 rounds w 3 min rest
PC-14,12,11,12
BJ-12,10,9,10
Burpee-10,9,10,10
Row- ~100m on rower
F. Accessory work done
A: snatch 3rm knee- 132/118
B:snatch grip Deadlift 5rm 176/159
C:clean pulls 231
D:bent over bb row 154/138
E: Rnd 1:13-8-8-12
2: 14-10-8-25
3: 13-12-8-22
4: 14-11-7-22
Subbed DU for bike/ kept tripping up today.
F. Only had time for curls/press downs
A-210 Across
B- 355 across
C-completed 385
D- 255
E- No bike at gym so did rower
14/13/11/130m + ever round
F- accessory work completed