Tasia – kicking off her 2016 Cycle
All Phases
A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets – off of 1RM PC
B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly. Positions should replicate your snatch pulls.
C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across. rest accordingly between ; for max weight on all rep schemes
D. Rowing
100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each interval. 100m @95+ %. Each interval til 500m, decreasing intensity. Once at 500m and climbing back down in meters, intensity increases with the shorter intervals. Ie; the 500m should be about 75% (approx)
E. Assistance Work
4×6 SA DB Row (heavy)
4×20 Band Pull Aparts
3×10 Cuban Press
3×8-12 Barbell Curl: AHAP, 4 count down
Running Programming 8.3-8.9
*see bottom of Monday’s Post
A. 240, 245
B. 225, 275, 295, 315
C. 10, 15, 25, 45 then 55 for the 3×2
D. 1:29, 1:31, 1:35, 1:40, 1:45, 1:40, 1:35, 1:33, 1:19
E. ✔
A. 140, 145 B. 125 across. Worked on hitting every position. C. Weighted chin ups done w/ 10# plate and a band across D. :23-:42-:1:02-1:33-2:06-1:40-1:10-:46-:21. E. Just the band pull aparts. No dumbells
A-225/230
B- 225/250/275/300
C- 25/44/72/90/100 across
D- done
E- assistance work done
F- gymnastics skill work done before and after
Did part one of running program in am
A. 235#/240#
B. Kept it lighter 185#/205#/215#/255#
C.25#/35#/45#/60#/80# Across
D.Done (didn’t track times but stayed consistent throughout)
E.Assistance work done
A. 165/170
B. 125/145/165/175
C. 2.5/5/8/12/3×2@#25
D.1:39/1:45/1:53/2:00/2:05/2:00/1:55/1:45/1:40
E. SA DB row-#50
Banded pull aparts✅
Cuban press-#8 will def go heavier next time, these were different but a lot of fun
Barbell curl w/ :04 count down: 35/40/45
A. 205# (miscalculated, shoulda 210#)
220#
B. 185#,205#,225#,245#
C. 10@26#
8@36#
6@40#
4@55
2×2@72#
D. (No rower, used airdyne)
10 cal – :19
20 cal – :41
30 cal – 1:13
40 cal – 1:41
50 cal – 2:31
40 cal – 1:42
30 cal – 1:11
20 cal – :40
10 cal – :19
A. 153/158
B. 183/193/203/215
C. 5#/5#/5#/10#/30#for 2s –doesn’t make sense but it’s true. Testament to my endurance in the pull.
D. Done.
A. 88kg 91kg
B. 120kg
C. 18# 20# 30# 53# 70# across. Started too light with these
D. Paces: 1:31.5/1:38.5/1:42.3/1:45.1/1:45.6/1:41.1/1:36.3/1:34.0/1:32.0
E. Done
A. 245/255
B. 255/275/300/315
C. 30/40/55/75/3×2@85
D. Did 10-20-30-40-50-40-30-20-10 cals on AD. Row was occupied.
E. Assistance done.
G. Half pint of half baked
A. 63 kg x 3
65 kg x 2
B. Snatch grip Deficit Deadlift: 65kg, 75kg, 85kg, 95kg
C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across. rest accordingly between ; for max weight on all rep schemes
18#, 20.5#, 25.5#, (tried to jump to 53# for 4 at first and got 2..lol at trying to match Matty V and failing miserably), dropped down to 44# x 3 across
D. Rowing
100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each intervals
20.2/40.4/1:01.6/1:28.7/1:58.5/1:32.3/1:07.9/42.4/21.1
A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets
5×3 = 78% = 66kg/145lbs
3×2 = 80% = 68kg/149lbs
B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly.
Start: 70kg/154lbs
End: 80kg/176lbs
C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across
Ended with 17.5lbs – uhhhh I think I did this wrong
D. Rowing : 100-200-300-400-500-400-300-200-100
19.2/ 39.5/ 105.9/ 1:33.5/ 159.5/ 133.7/ 1:07.3/ 41.6/ 20.2
E. Assistance Work
4×6 SA DB Row (heavy)
4×20 Band Pull Aparts
3×10 Cuban Press
A. Based off 275 1rm
214/220
B. 105/110/115/120
Missed chin ups
Row
1:26 100
1:34 200
1:38 300
1:43 400
1:49 500
1:43 400
1:35 300
1:30 200
1:23 100
A. 202#/207#
B. 177#/197#/217#/222#
C.10#/15#/20#/25#/52# Across
D. 100m 1:34 pace average / :20 sec
200m 1:38 pace avg / :40 sec
300m 1:43 / 1:00
400m 1:47 / 1:20
500m 1:52 / 1:45
400m 1:47 / 1:20
300m 1:43 / 1:00
200m 1:38 / 40s
100m 1:31 / 19s
E. Done