Session One
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A.
Eight sets of:
Bench Press x 3 reps @ 80%
Rest 90 seconds
B.
One set of:
Bench Press x 6 reps @ 85+%
C.
Ten rounds for time of:
15 Wall Ball Shots (20/14 lbs)
9 Strict Handstand Push-Ups
3 Power Clean (225/155 lbs)
D.
One set of:
300-Meter Sandbag Carry
(bear hug carry high on the chest)
Session Two
A.
For time:
Run 2 Miles
B.
15-20 minutes of stretching…new cycle starts on Monday!
Made the jump from competition to athlete! excited to start the new cycle !
Well. Just made the jump from competition to athlete. Sunday training is a thing huh?
Session 1
A) 265
B) 285 3/1/2 I am getting worse at benching
C) rx 35:55
very happy finishing this RX’ed almost dropped the weight in the first set after missing my first two attempts at 225 PC…I then asked myself why are you following this programming if you are not going to do RX?
WB and SHSPU UB / PC slow and paced not to waste an effort
A. 212lb every 90 sec
B 235 X 6
C. Did workouts with my team for next weeks comp
A. 235
B. 245
C.
Went at Wall Balls 25lb + Kipping HSPU + 205lbs.
Felt awful today. First night out having a few drinks last night and BOOM. That’s why you don’t drink alcohol and try and train the next day 🙁
Session 1
A. 240
B. 255
C. 29:04. unbroken wall balls, 6/3 on shspu, singles on cleans. Need to speed up cleans.
Session 2
15:39
At a wedding so…
Session 1: park workout, max hsw+max clapping push ups x 2 sets. Soccer field walking lunges, then reverse (72 each way). Two sets of pull-ups and some fat bar toes to bar.
Session 2:
Hotel workout, 12 minutes of elliptical and 20 minutes of stretching.
Wanted to go to a box last night but my gf wouldn’t allow it. Probably need the rest anyways.
Used to drink almost every weekend for years, it’s normal where I live. Last 6 months only had wine one night so I may indulge tonight.
Session 1
A. 215
B. 225
C. 25:12 Rx All the wallballs and strict hspu were unbroken. I went singles and very measured on the power cleans as this is 90% of my 1RM power clean.
D. Done with 100lb bag
Session 2
A. 13:33
B. Romwod
14:40 2-mile. Legs were tired!!!
Session 1:
A) done at 100
B) done at 107
C) 30:41, did L-seated dumbbell press at 25# instead of HSPU, power cleans at 135#
D) 10:42 with 65# sandbag (more like a punching bag)
Will do running tonight
A. 110 kg Across
B. No Power left
C. 27 rx’d –
Session 2
Skipped
No Power on the last workout, did not Push IT at all, skipped the Running. Have eaten allot of food and will rest much tommorrow,
Looking forward To the new cycle and increase my Numbers! ?
Me too dude! The new snatch and c&j percentages are gonna suck though!haha. The price you pay for gainzzzzz!
Session 1:
A: 185, I have the worst bench haha
B: 190 for 6
C: 26:39, used 205, trying to get my strength back.
D: I ghetto rigged some sort of sandbag ish thing, used my box pack bag, put a med ball in it along with a bunch of change plates, didn’t work how I thought it would haha
All one session this morning.
Did running first. Have been following a running program for a couple months now so continuing with that for now during running sessions.
1200m- 4:09 (rest until 15:00)
600m – 1:54 (rest until 20:00)
2x 300m (every 2:00) — :57, :59 (rest until 25:00)
10x 100m (every :30) — slow
Then down to the gym:
1A — 256 (across)
1B — 276 X 6
1C — 17:45
1D — 3:00 w/ 150lbs sandbag (X training equipment sandbag)
Session 1
A. @170
B. @185
C. 24:59. Upper body feeling trashed. Did 5 rounds strict HSPU and 5 rounds Kipping
A. 225
B. 245 x 9
C. 25:10 Rx
Sesh 1: 115# for the 8 sets of bench 125# for set of six..,however I hit the j-cup on rep 4 and the messed me up. Last week I hit 125# for 6. C. 33:20. Russian Swings X 6 (70#) instead of cleans. Lat is still bothering which is why I switched it out. Yesterday I did thrusters and shspu so it felt like the same workout ? With my latbeing injured I may get really good at shspu! D. 80# and I forgot to look at clock when I got back. So I’m excited cause I think I’m going… Read more »
Session 1:
A- 265#
B- 290#X6
C-
D-
Session 2:
Not much time before coaching so did this as a team workout with another coach.
We set the clock for 30 minutes and went round relay style. We got 20 total rounds so 10 total. Worked out great and was fun!!
A. 145#
B. 155# (had to do a set of 4/2 (got stuck on the 5th rep and couldn’t lock out)
C. 37:38 – that was super fun workout!! Most time spent on HSPUs…Broke them up from the begging with 3s then ended up dropping to 2s and singles. All wall balls unbroken and power cleans fast singles.
D. Done
Looking forward for the new off cycle haha
Hope we will be doing a lot of squaring. Oly. Deadlift haha and some brutal wod. Haha
and lots of mobility for you!!!