Saturday, Apr 1
Play Day - you can lift something heavy do a short workout or just hang out....training will start Monday
Stayed out of the gym and took today off to relax at home. Did some light stretching.
Sunday, Apr 2
off
Monday, Apr 3
AM
A. Snatch pull; 3x3; rest 2 min - 225# across sets
B. Power snatch - 6 singles @185+#; rest 2 min - all done at 185#, feeling out elbow could of gone heavier. Good technical work C1. Clean grip RDL; 6-8x5; rest 10 sec - 185 (8), 205 (8), 205 (8), 225 (6), 225 (6). Used straps. C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 36", 36", 40", 40", 40"
D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps)
+
Assault bike sprint 10 seconds @100%
rest 1:50
x8 - 1500-1600 Watts. Feeling more powerful on bike.
PM
A. Standing "A"; 6 reps/leg x 3 sets; rest 30 seconds bw legs
B. Standing "B" Complex; 5 reps/leg x 3 sets; rest 30 seconds
C. Half Kneeling Start to Extension; 5 reps/leg x 3 sets; rest 30 seconds
D. Half Kneeling Start to Jump; 3 reps/leg x 3 sets; rest 30 seconds - Really like these running drills. Great focus on mechanics and positioning.
A. Snatch pull; 3x3; rest 2 min - 225# across sets
B. Power snatch - 6 singles @185+#; rest 2 min - all done at 185#, feeling out elbow could of gone heavier. Good technical work C1. Clean grip RDL; 6-8x5; rest 10 sec - 185 (8), 205 (8), 205 (8), 225 (6), 225 (6). Used straps. C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 36", 36", 40", 40", 40"
D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps)
+
Assault bike sprint 10 seconds @100%
rest 1:50
x8 - 1500-1600 Watts. Feeling more powerful on bike.
PM
A. Standing "A"; 6 reps/leg x 3 sets; rest 30 seconds bw legs
B. Standing "B" Complex; 5 reps/leg x 3 sets; rest 30 seconds
C. Half Kneeling Start to Extension; 5 reps/leg x 3 sets; rest 30 seconds
D. Half Kneeling Start to Jump; 3 reps/leg x 3 sets; rest 30 seconds - Really like these running drills. Great focus on mechanics and positioning.
+
True Form Running
Run 200m @ moderate effort pace
rest 90 seconds
x6-8 sets based on feel - 61sec, 57, 53, 52, 52, 52. Knee got a little tight so called it after six sets. Could hold same pace for much longer. Was not a super difficult pace.
True Form Running
Run 200m @ moderate effort pace
rest 90 seconds
x6-8 sets based on feel - 61sec, 57, 53, 52, 52, 52. Knee got a little tight so called it after six sets. Could hold same pace for much longer. Was not a super difficult pace.
Tuesday, Apr 4
AM
A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min - 185#, 205, 205, 205, 205
B. Bent over wide grip barbell rows; 6-8x4; rest 2 min - 115 x8, 135 x8, 135 x6, 135 x6
C1. Strict Muscle Ups; 5 reps x 4 sets; rest 1min - 3/2, 5 UB, 5 UB, 4/1. Elbow was slightly aggravated.
C2. Deficit Strict HSPUs (8-10"); 8 reps x 4 sets; rest 2min - only used 6". 3/3/2, 4/2/2, 4/2/1/1, 4/2/1/1. Shoulders and triceps got fatigued quick.
D. Front Tuck Lever; 15 sec x 4 sets; rest 90 seconds bw sets - Did these on pull up bar, love these!
+
Row 1k @ 3:45 total pace
12 UB TTB
40 Double Unders
rest 60 Seconds
Assault 3min @ 325 watts
12 UB TTB
15 Box Jumps @ 20"
rest 3min
x2 total sets - Completed both under 10 min. Breathing felt like crap on row for some reason today.
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?
A2. Active Half Pistol Hold; 25 sec/leg x 3 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x3; rest 1 min
Great movement work! Shoulders and hips felt great afterwards.
A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min - 185#, 205, 205, 205, 205
B. Bent over wide grip barbell rows; 6-8x4; rest 2 min - 115 x8, 135 x8, 135 x6, 135 x6
C1. Strict Muscle Ups; 5 reps x 4 sets; rest 1min - 3/2, 5 UB, 5 UB, 4/1. Elbow was slightly aggravated.
C2. Deficit Strict HSPUs (8-10"); 8 reps x 4 sets; rest 2min - only used 6". 3/3/2, 4/2/2, 4/2/1/1, 4/2/1/1. Shoulders and triceps got fatigued quick.
D. Front Tuck Lever; 15 sec x 4 sets; rest 90 seconds bw sets - Did these on pull up bar, love these!
+
Row 1k @ 3:45 total pace
12 UB TTB
40 Double Unders
rest 60 Seconds
Assault 3min @ 325 watts
12 UB TTB
15 Box Jumps @ 20"
rest 3min
x2 total sets - Completed both under 10 min. Breathing felt like crap on row for some reason today.
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?
A2. Active Half Pistol Hold; 25 sec/leg x 3 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x3; rest 1 min
Great movement work! Shoulders and hips felt great afterwards.
Wednesday, Apr 5
AM
A. Snatch pulls; 3x3; rest 2 min - Used straps today. 235#, 245, 245. Pulling positions are feeling stronger.
B. Snatch grip RDL (just to below knee); 3-4x4; rest 2 min - 185# x4, 185 x4, 205 x3, 205 x3. Need to work more lat engagement.
C. Front squat; 3x3; rest 3 min - Knee is feeling stronger and didn't get aggravated. 245#, 245, 255. Could of gone up on weight, but didn't want to push it too much.
D1. Single arm OH walking lunges; 14 steps x4; rest 90 sec (switch arms per set) - Used 50# DB
D2. Single leg RDL; 8-10x4; rest 90 sec - Used 70# DB
E1. Stall bar straight leg raises; 12 reps x4; rest 1 min - Did 10 strict TTB. Do not have access to stall bar.
E2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
E3. PRI wall squat; 5 reps x4; rest 2 min
(https://www.youtube.com/watch
4 sec
PM
Assault bike 4 min @400 watts
rest 2 min
Assault bike 3 min @450 watts
rest 2 min
Assault bike 2 min @500 watts
rest 2 min
Assault bike 1 min @575 watts
rest 10 min
x2 - Done. Held wattage- breathing and mind felt strong today.
+
self directed movement work 45 min
A. Snatch pulls; 3x3; rest 2 min - Used straps today. 235#, 245, 245. Pulling positions are feeling stronger.
B. Snatch grip RDL (just to below knee); 3-4x4; rest 2 min - 185# x4, 185 x4, 205 x3, 205 x3. Need to work more lat engagement.
C. Front squat; 3x3; rest 3 min - Knee is feeling stronger and didn't get aggravated. 245#, 245, 255. Could of gone up on weight, but didn't want to push it too much.
D1. Single arm OH walking lunges; 14 steps x4; rest 90 sec (switch arms per set) - Used 50# DB
D2. Single leg RDL; 8-10x4; rest 90 sec - Used 70# DB
E1. Stall bar straight leg raises; 12 reps x4; rest 1 min - Did 10 strict TTB. Do not have access to stall bar.
E2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
E3. PRI wall squat; 5 reps x4; rest 2 min
(https://www.youtube.com/watch
4 sec
PM
Assault bike 4 min @400 watts
rest 2 min
Assault bike 3 min @450 watts
rest 2 min
Assault bike 2 min @500 watts
rest 2 min
Assault bike 1 min @575 watts
rest 10 min
x2 - Done. Held wattage- breathing and mind felt strong today.
+
self directed movement work 45 min
Thursday, Apr 6
off
Friday, Apr 7
AM
A. Power Clean clusters; 1.1.1.1.1x5; rest 15 sec/rest 3 min - 205#, 225, 225, 225, 225, 235
B. Hang squat snatch tech work (pull under to the position of comfort
and then ride down - 95# for all reps) - 20 reps - Focused on snatch high pull and finishing pulls. Been having trouble with keeping bar tight to body. Rely on pulling under.
C. Squat clean; 15 reps @225-255# - rest 2 min - All done @ 225#. Felt great and not heavy.
D1. Single arm OH side to side cossack squats; 4 slow controlled reps
x4/side; rest as needed -Used 20# each set.
D2. Single leg RDLs; 6-8x4; rest as needed - Used 75# barbell.
D3. Good morning position hip rotations; 3 slow controlled reps x4;
rest as needed
D4. GH raises; 8 slow controlled reps x4; rest as needed
PM
sled sprint 10 seconds @100%
rest 3 min
x5 - Used 90# external load
+
Row sprint 15 seconds @100%
rest 3 min
x5 - 9-11 cals each set
+
Assault bike 8 seconds @100%
rest 2:12
x5 - 1700-1900watts
+
movement work 20-30 min
A. Power Clean clusters; 1.1.1.1.1x5; rest 15 sec/rest 3 min - 205#, 225, 225, 225, 225, 235
B. Hang squat snatch tech work (pull under to the position of comfort
and then ride down - 95# for all reps) - 20 reps - Focused on snatch high pull and finishing pulls. Been having trouble with keeping bar tight to body. Rely on pulling under.
C. Squat clean; 15 reps @225-255# - rest 2 min - All done @ 225#. Felt great and not heavy.
D1. Single arm OH side to side cossack squats; 4 slow controlled reps
x4/side; rest as needed -Used 20# each set.
D2. Single leg RDLs; 6-8x4; rest as needed - Used 75# barbell.
D3. Good morning position hip rotations; 3 slow controlled reps x4;
rest as needed
D4. GH raises; 8 slow controlled reps x4; rest as needed
PM
sled sprint 10 seconds @100%
rest 3 min
x5 - Used 90# external load
+
Row sprint 15 seconds @100%
rest 3 min
x5 - 9-11 cals each set
+
Assault bike 8 seconds @100%
rest 2:12
x5 - 1700-1900watts
+
movement work 20-30 min
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