Mobility and Activation
Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
12/8 Calories of Assault Bike
60 Double-Unders
6 Hang Cleans
Suggested loading per set:
*Set 1 – 225/155 lbs
*Set 2 – 205/135 lbs
*Set 3 – 185/125 lbs
*Set 4 – 165/115 lbs
The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.
C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds
*Kettlebell Complex = Deadlift + Hang Power Clean + Front Squat + Hang Snatch
Use two kettlebells, one in each hand, and perform with a weight you can continuously move for 40 seconds.
Compare results to January 8, 2019
.
Warm-up done.
A: up to 65kg.
B: done with 55, 52.5, 50, 47.5kg
1:37, 1:35, 1:25, 1:18
C: done. 4-5reps. 14kg kbs
Last time 12kg for the first four rounds and 14 for the four last.
A) 185, 195, 210, 225, 235×3 (All Powers)
B) 1:42@185, 1:38@175, 1:33@155, 1:25@135 (All Unbroken and All Hang Power Cleans)
Mobility: Done
A. 165/175/185/195/215/215
B. very bad today
2:30/2:28/2:30/2:32
scaled to: 215/205/185/165
C. Tomorrow
A)
105,110,115,120,125,125,130
Power up to 125
B)
all hang power cleans.
225#: 1:48 4/2 on cleans
205#: 1:34 ub
185#: 1:30 on trip on du, ub cleans
165#: 1:22 ub
C)
24 kg kb
A. Based on 107,5kgs
I felt cramps in my right calf, I dont know why I have only right calf sore from yesterday’s BJO
B. Scaled barbell:
*Set 1 – 85kgs 1:43
*Set 2 – 75kgs 1:35
*Set 3 – 65kgs 1:35
*Set 4 – 60kgs 1:41
Last two sets were about DU’s
C. Did it with 2x16kgs
8. January: 5/ 5/ 4/ 5/ 4/ 5/ 5/ 5
Today: 5/ 5/ 5/ 5/ 5/ 5/ 6/ 6
Esos entrenamientos están de locura, muy buenos
Warm-up and mobility done – those planks with reaches are great!
A. Power clean + jerk: 105/115/125/135/140/140/140
B. 1:41/1:41/1:37/1:29
Weights were 125/115/105/95
All doubles and cleans unbroken
C. Used 20# DBs, accumulating 41 rounds. Too light, know better for next time.
A
Done
B
Based from 112.5 kg
Only up to 90 kg (80%) – hip pain
C
82.5 kg – 1:15
75 kg – 1:14
70 kg – 1:13
65 kg – 1:16
A) Clean only to reduce pressure on wrist.
170/185/200/210/225#x3
B) All cleans done at 165# to accommodate the wrist.
1:17/1:13/1:12/1:18
C) Skipped. Didn’t want to overdue it.
I’ll do today’s training on Thursday as discused coach, is post today’s training on Thursdays discuss.
A. Up to 205 lbs
B. 2:03 @ 165 / 1:51 @ 155 / 1:35 @ 145 / 131 @ 135
C. 4+ each round with 35 lbs
A- 185/205/215/225/245-255
B- 1:53/1:41/1:26/1:11
3/3 first 2 rounds; unbroken last 2
Missed DU at 55 and 56 on 2 rounds unbroken other 2
Fun workout
Ran out of time for the rest today (but remembered to post for a change)
Thanks for remembering to post! ??
M&A: Done
A. 70/80/90/100/105/110/110
B. I read this workout backwards, from a loading perspective…and apparently I should’ve checked the comments for the Clean percentages before I pulled the trigger… Anyways..
Set 1 & 2 @ 75kg: 2:02/1:50
Set 3 & 4 @ 85kg: 1:96/2:05
Still Overall happy with the body of work.
C. 18kg.. 5 rounds on every set. (40 Reps)
Solid day! Legs are crushed
Need to make sure you read the program twice! Still turned into a solid session! Nice work Casey!
A) 48/53/55/60/63/63/65
B) scaled weight to 55/50/45/45 kg
Time: 2:48/2:35/2:21/2:19
C) did with 12kg
5 reps every sets