Tony P & Legend, Shane Hamman @ the 2015 USAW Nationals this past weekend
Opens Comp Phase (1 session)
A. Snatch Balance + 3 OHS; build to max
B. Back SqT Cycle Below
C. EMOM x 20
odd: 12 cal Bike
even: 4 TnG Power Clean + Push Jerks ; starting at 60%; ascending intelligently to where this is TnG Reps and efficient movement. So, Power Clean Push Jerk = 1 rep, do that 4x TnG
D. If extra time; hit the assistance work below.
Regionals Comp Phase
am:
A. Snatch Balance + 3 OHS; build to max in 15-18 min
B. 8 min to hit TnG Heavy triple TnG Strict Press
C. Push Press – 4RM + 2×4@90%
D. Assistance Work Add on
3×10 DB Semi Sup strict Press Seated
3×10 Plate Front Raise
3×12 DB Side Raise
pm:
A. SqT Program Week 3 Day 1
Back SqT
1×8 @65
1×8 @70
1×6 @80
1×6@85
Front SqT
1×5 @60
1×5 @70
1×5 @75
1×5@80%
B. Snatch Pull 4×3@100% of your Snatch
C. EMOM x 20
odd: 12 cal Bike
even: 4 TnG Power Clean + Push Jerks ; starting at 60%; ascending intelligently to where this is TnG Reps and efficient movement. So, Power Clean Push Jerk = 1 rep, do that 4x TnG
RUNNING PROGRAM:
Week 3
Day 1
Warm up: Start with walking/run combination for 5 minutes. This week we increase the drill segment to 6 minutes(again no more than 50yards)
Skipping
High Knees
Heel to butt
Partner running – line up as close as possible – focus is on the back person
Broad jumps(ideally on grass)
Lateral Jumps – quick and powerful. Use a lane line on the track
Main Set: 2 x 10 minutes on 135 seconds rest. Then a 1 x 8 minute set
Cool Down: Mobility Work
Day 2 : Bench Mark Test Day
Same warm Up
Main Set: 15 minute test – This is to be completed on a track. Count the number of full and partial laps during the 15 minute time block. This data should be included in your blog.
Push the pace on this test. Keep the stride rate up and length that allows you to mid -foot strike
Day 3 :
Same warm Up
Main Set:2 x 12 minute on a 4 minute rest. Every 105 seconds complete a 15 second build up. This is a segment of time that your speed increases. We are starting to wake up your fast-twitch muscle fibers.u
A. Snatch Balance complex, 185#
B. Squats
BS 235, 250, 285, 305
FS 190, 220, 235, 255
C. EMOM, done
Complex weights
155×2,160×2,165,170,175×2,180,185
Snatch balance + OHS
242. Had more in the tank, no time though
Back + front squat done
Emom done
Bike check
Barbell 70/72/74 for rest
Shoulder work
A. Snatch balance 80kg, 176#
B. Strict Press 55kg, 121#, drops at 108
C. 4RM Push Press 69 kg, 151#
PM
A. BS off 302, FS off 275
B. Snatch pulls at 172
C. EMOM: 12 cals per round for first four rounds, hit 123. Focused on hitting the cals on the bike for longer.
D. Accessory add-on work done
A. 225 shoulders weren’t feeling it
B. 155
C. 245
E. Squat 440 back 400 front
F. 245 pulls
G. Emom went little lighter then supposed. 155
Bro session done
A. Snatch Balance + 3 OHS: 68 kg
B. Strict Press (heavy triple): 47 kg
C. Push Press – 4RM: 70 kg
D. SqT Program Week 3 Day 1:
Back SqT
1×8 @65: 76 kg
1×8 @70: 82 kg
1×6 @80: 93 kg
1×6@85: 99 kg
Front SqT
1×5 @60: 64 kg
1×5 @70: 74 kg
1×5 @75: 79 kg
1×5 @80: 85 kg
C. EMOM x 20
odd: 10 cal Bike
even: 4 TnG Power Clean + Push Jerks ; starting at 60% 105/105/110/110/115/115/120/120/120/120#
Time crunch today only had 90 minutes to get as much done as possible.
A- push press 225 across- shoulders eh today
B- 185 strict press 3rm
C- squats done
D- emom done with 165 all rounds- was pretty easy should have gone heavier but was happy to work cycling speed
Will make up some stuff later this week. Been hiking and biking a ton so was happy my legs held up for squats today.
Day behind, 4 AM session. Had 60 min to get as much as I could done
A. Snatch balance +OHS- 235, jumped to 255 and missed last OHS.
B. Back squat- 8×255#,8×275#, 6×315#, 4×335# (Had nothing left in the tank)
C. EMOMx10 (all I had time for) 165#
Quick cool down and thrw in the front plate raises. Trying to do more of my volume work on my days off
A.165
B.140
C.175
D.Complete
A. Complete. (Becoming much less of a grind and moving the weight much better)
B.complete felt light I think there is a snatch PR in my near future
C.complete
Great day overall really enjoying the squat cycle
B. 105
C. 155 + 140
D. Done
A. Back squats
182/196/224/238
Front squats
150/175/187.5/200
B. 175#
C. Don’t know 1rm pwr cln+pj. Did 115# across
All done as one session
A. 245 – fail @265
B. 155
C. 245
Squats
A. 255/295/335/355
B. 205/235/250/270
C. Done @ 175 for 12 mins (didn’t have time for everything)
A. Snatch Balance + 3 OHS; build to max in 18 min
68kg/150lbs
B. 8 min to hit TnG Heavy Triple TnG Strict Press
45kg x 3, 49kg x 1
C. Push Press – 4RM
68kg/150lbs
D. Back SqT off of 266lbs
E. Front SqT off of 234lbs
F. EMOM x 20
105lbs to 115lbs
A. Snatch balance + 3 OHS worked to a heavy single @ 205#
B. Squat program
Back squat % off 465#
305# x 8
325#x 8
375# x 5 (lost braced midline decided to rack it)
395# x 6
Front squat % off 355#
215# x 5
250# x 5
265# x 5
285# x 5
20 min eomom
Even min: 12 cal row
Odd min: 4 tng ground to shoulder to oh @ 160# (60% of power clean by accident)
Finished