2016 Comp Phase
A. Back sqt – 1rm + 3×3 @85% – no rest into A2
A2. Seated Box jump x 2 – high ; rest accordingly
B. Clean (power position / hip etc) – 5RM + 2×5@90%
C. 1x AMRAP KIPPING HsPU. (TnG style here. No resting on head, shaking our arms etc. can cycle at your own pace but keep moving)
D. 20 min bike – max calories
E. Reverse Hyper / Seated Good Morning
3 x 20 @40% OR 4-5 sets of 6-8 reps
Back squat
= 425#
3×3 @ 360#
Hip clean
5rm = 285#
2×5 @ 255# (did one set power cleans)
Hspu
= 35
20 min bike
= done
Reverse hyper
= done
A. 390# 10lb PR for high bar(Missed 405 twice) + 3×3 @ 330
A2. 42 Inch
B. Skipped due to time
C. 31 Reps
D. No bike so did 15 Min AMRAP 5 Burpee box over, 10 KB OHS #53, 10 GHDSU, 40 DU 5+1 rep
E. Reverse hyper done
A-375 legs didn’t feel great today. Did this for a 2 second pause last week so go figure
A2- 340 3×3
B-worked up to 245 technique is still not quite there but getting better
C-bench press 260 across (shoulder bugging me a bit so didn’t go for max)
D- seated good morning 135 4×6
E- hspu 33
F- airdyne 20 min completed 331cals on my bike (no idea equivalent on AB)
G- every 2 minutes 30du and 3 mu for ten minutes
Reflection on phase one of strength cycle:
Felt my best after week 4 when we began 5s. Since then felt a bit of plateau in legs with squats and cleans. Other than that happy with progress.