am:
A. Clean and jerk or power clean and jerk up to 1RM + 3 x 1 @90%
*either weakness focused or your body this week
B. Front squat up to 2RM + 2×2@90%
C. Push jerk up to 2RM + 2×2@90%
D. Push press 3×2 within 10% of 2RM
pm:
A. 500m Row x 8; rest 3 min between
*hard effort paces here, but we are starting to build on these as the weeks go on and as our engine building phase plays out. Note your splits here. Future weeks / blog posts will simply have different rest periods and say (-x) from last weeks or last times splits.
B. L-Sit – accumulate 3 min of holds (athlete chooses variation)
C. Athlete specific Weakness Work
*volume here, intensity LOW
**Movement based, skill based ; preferably
One session
A. 209# easy…216# caught 3 times but couldn’t stand it up. ????
B. 209# x 2
C. 2rm PJ- 198#
D. Class was starting and shoulders are toast so didn’t do push press
E. Rows- 1:56/1:55/1:56/1:55/1:57/1:55/1:55/1:56
F. Added in 3 rounds:
:15 L sit
:15 hip extension hold
15 GHDs
8×500
3min rest
1:35.2
1:34.9
1:35.1
1:34.8
1:35.2
1:35.5
1:35.5
1:34.6
Let’s build
AM:
A. Power clean + jerk
-137
+ drop sets: completed
B. Front squat x2
-185
-rib wasn’t feeling well, so passed on C & D
PM
A. Rows
-1:40.8/1:40.6/140.3/1:40.3/1:38.9/1:39:138.9/ 1:35.2
Gross
A. Clean and jerk 1RM: 165 🙁 really struggling with my jerks… But legs were on point so maxed out my clean :/ @195
B. FS 2RM: 215×2
DS: 195x2x2
C. Push Jerk wanted to work volume and technique so worked on ascending heavy doubles: 125x2x2,135x2x2,140x2x2,145×2,150×2
D. Push Press: 130×2,135x2x2
Clean and jerk: 103kg plus drops
2RM FS: 105kg plus drops
Row repeats:
148.7
148.5
149.6
151.9
153.9
154.0
152.8
148.6
Tried to go sub 150 for them all.. clearly fell off. Next time!!
You’re an animal!
8×500 – 1:57.5/1:57.2/1:56.4/1:57.8/1:57.2/1:57.1/1:56.5/1:56.7
Happy I stayed consistent !
L-sit 3min (accumulated) done
Scap work and back extensions
Feeling a little beat up today kept it in perspective and called off lifts when my body told me to
PP-235 3×2
PJ- worked up to heavy single at 270
Clean no jerk- worked up to 280
Squats- built up to 300 and stopped there then a few drop sets
Rows: in picture. Felt solid went for negative splits
You love rowing so much
Body really banged up from week
Rowing:
1:40.1
1:37.8
1:37.5
1:39.6
1:38.9
1:38.5
1:39.0
1:36.7
L-sits for days
15 Clean and jerks at 60KG and called it a day
A. Clean and Jerk: 194lbs – felt good. Did something to my right wrist. Stopped cleaning at 200…. easy but anything front rack pulled into my forearm.
B. Percentage back squats. Limited overhead and front rack stuff. Front rack and the wrist weren’t jiving. Back at it Friday.
C. Rows
1:53
1:50
1:51
1:54
1:55
1:55
1:56
1:55
D. 5 Rounds of:
:15 L-Sit Holds from rig right into 5 Leg Lift
20 Weighted Onlique Side to Side Crunches with 14lb Wall Ball (not really sure the actual name of these…)
15 Scap Squeezes
Hey come on I did a good job! I think…
Bad day – started the lifts from tuesday (work) but stopped when my neck stiffened up
500s ranged from 1:49.9 to 2:01.3 except for the one where I stopped 2:18.5
The gods of the gym will not be happy
great job on comments folks; keep them coming!! and encourage your teammates to post!
just one day. . . onward and upward