This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
C.
Against a 2-minute clock…
15/10 Calorie Assault Bike
15 Kettlebell Swings (32/24 kg)
Max Dumbbell Box Step Overs (50/35 lb to 24″/20″)
Rest 2 minutes and repeat for a total of FOUR sets.
D.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds
Monday- 19.5 finished in 16:37 Rx
Elbow felt great and am starting to feel the rhythm and strength come back.
Today- Front squats up to 90ish% which is 275# legs were still like a baby dear an stopped there.
Cleans felt better though after front squats up to 90% Worked up in weight starting at 145-225 focusing on my pull an keeping my arms straighter an longer before I pull.
Skipping parts C&D have a YMCA basketball tonight.
Super long/late day at work, but one of my students got an award! Just took the puppy running today but I’ll do this tomorrow ?
Hope ymtoday was wicked awesome!
A.done based on 140 RM
B.70 to 110kg
C.done Rx (box step over ‘20) 8,6,6,5reps dumbbells 22.5 kettlebell 32kg
Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% 80kgs *Set 2 – 2 reps @ 65% 86kgs *Set 3 – 2 reps @ 70% 92,5kgs *Set 4 – 1 rep @ 75% 100kgs *Set 5 – 1 rep @ 80% 106kgs Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep 112,5kgs *Set 7 – 85-90% x 1 rep 116kgs *Set 8 – 90+% x 1 rep 120kgs *Set 9 – 90+% x 1 rep 125kgs *Set 10 –… Read more »
A.
215/235/255/275/290
305/315/325/335/365miss
B. 185/225/255/285/295miss
C. 7/4/4/4
D. 32kg KB
A: hip thrusters.
B: up to 65kg
C: 16, 15, 16, 17 reps
D: done.
A. Up to 180
B. Up to 150
C. 14/12/12/14
D. done with 53#
A. Up to 270
B. Up to 215, feeling pretty gassed and failed 225 twice
C. 7 / 7 / 8 / 9
A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60%: 70kg *Set 2 – 2 reps @ 65%: 80kg *Set 3 – 2 reps @ 70%: 90kg *Set 4 – 1 rep @ 75%: 100kg *Set 5 – 1 rep @ 80%: 105kg Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep: 110kg *Set 7 – 85-90% x 1 rep: 115kg *Set 8 – 90+% x 1 rep: 120kg *Set 9 – 95+% x 1 rep: 125kg *Set 10… Read more »
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