Mike & Nick – congrats on your placement this past weekends Team Comp
De-Load Week
A. Snatch 1×3@60%, 1×3@65, 1×3@70%
B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch.
C. SqT Program Week 4
Back SqT
1×8 @65
1×8@70
1×6 @80
1×6 @85
Front SqT
1×5 @70
1×5@75
1×5@80
1×5@85
D. EMOM x 10
8 kb Swings (heavy) + 8 burpee touch’s
E. Assistance Work
2 x (each arm) KB rotational stretch x 10 reps each direction
*laying on your back on ground, arm up in air locked out, 10 twists internal and external
**will post video to group of this in the am
2 x 1 min armbar stretch’s with KB
3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting kb fall – start light first time doing stretch and for these 3, 1 minute sessions)
3 x 12-15 plate side raises, to overhead, rotating shoulder as you reach up and rotate back as arms come down
3 x 1 min weight plank hold (heavy)
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Running Program
–for the Week; down to 2 sessions for a while
First Session
1. 4 x 40m. These are fast and smooth. Work on reaction off the line. Recovery is a walk back to the start line plus an extra 30 seconds.
2. Easy 2minute run on grass
3. 4 x 40m. Same rest period. If you need more take it.
4. 10min run with a 10sec surge every minute.
5. Cool down
Second Session
1. Warm up and drills.
2. 5 laps on the track. Push the pace on the straights and easy on the turns. Focus on the stride rate and length even on the easy turns.
3. 5 x 20yard Burpee broad jumps. These should be for quality(height and distance).
4. 400m for time. Benchmark Test
5. Cool down
A. Snatch 1×3@60%, 1×3@65, 1×3@70% (35kg, 40kg, 45kg)
B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch. (stayed at 45kg and worked form – felt good today)
C. SqT Program Week 4
Back SqT
1×8 @65:72kg
1×8@70:78kg
1×6 @80:89kg
1×6 @85:94kg
Front SqT
1×5 @70: 65kg
1×5@75: 68kg
1×5@80: 72kg
1×5@85: 77kg
D. EMOM x 10 : 7+7 (1), 6+6 (7), 5+5 (2) – 1st time w 70Lb KB, def a game changer! Super tough for me, but was a mental win to get through it at that weight.
8 kb Swings (heavy) + 8 burpee touch’s
A. Snatch- 145#, 160#,170#
B. Snatch+ HS- 185# x2, 190#, 195#
C. Squat
BS- 1×8 @ 255#, 1×8 275#, 1×6 315#, 1×6 335#
FS- 1×5 245, 1×5 260, 1×5 280, 1×5 295
D. EMOMx10 8 KBS 80# +8 Burpees
E. Assistance being done now.
A-done
B- done
C- back squats done
Front squats done but failed last set on 3rd rep @300 legs were roasted
D- EMOTM done at 70# heaviest we got
E- assistance done
F- did 15 minute run test today as well
Still staying away from snatch due to shoulder.
A.Clean instead of Snatch
1x3x75k, 1x3x80k, 1x3x86k
B. Clean+Hang Clean
4x1x100k
C. Back squat
105k, 114k, 130k, 138k-took 2tries
Front Squat
107k, 114k, 121k
D. EMOM10 done
E.
1.Crossover symmetry
2.hamstring stretches, 40#
3. Arm bar, 40# DB
4. Planks 3×1:00, my child on back!
A. Pull program 4.1
B. Snatch perventages off 172. ????????it.
C. Snatch complex climbed to 138 then went to just barbell work.
D. Added light gymnastics volume: CTBs and legless
E. Back squat off 302, front squat off 275. Completed.
F. EMOM: missed 8th minute. Rested rest of that minute and then completed the final two rounds. Done at 70#. Being a pussy. Should’ve burpeed faster.
G. Partial mobility work. Will make up what I missed Tuesday.
Snatch – 150/160/175
Snatch + HS – 175/185/190/195/200
3RM Bench w/ pause above chest – 245+ 2×3@220
BS – 275/295/335/355
FS – 235/255/270/285
DB single arm press – 4×8@50 ea.
EMOM – done
Accessory – Done
A. Done
B. Done
C. Squats done was pretty heavy feeling
D. Got scared and did 6 each
C. Done
Need to get my ass running in keep missing
A. Snatch – Done off of 150lbs. Felt great. I may be getting the hang of this thing.
B. Snatch + Hang SqT Snatch
75% of 1RM (68kg/150lbs) = 51kg/112lbs
Worked up to 60kg/132lbs – felt good so climbed a little
C. Back Squat – Complete. Hit all sets.
D. Front Squat – Complete. Hit all sets.
E. EMOM x 10
8 KB Swings (heavy) + 8 Burpee Touch’s – 70# KB
* Finished outside of the 11 minute mark… was slow on what I thought was the last round and walked away at 9 mins thinking I was done.. got my a** back real quick to finish.
F. Ran 800m cool down with Lynn
G. Assistance Work
2 x (each arm) KB rotational stretch x 10 reps each direction
2 x 1 min armbar stretch’s with KB
3 x 1 min Standing Hamstring Stretch – best hamstring stretch known to man