My Warm-up

LIFE IS GOOD!

LIFE IS GOOD!

Monday, February 17, 2014

Training 2/11-2/16/14

Tuesday, Feb. 11th 2014

Morning Workout
Deadlift 7-5-3-2-1 reps E2:30MOM
440-465-495-520-520
WOD
4 rds for time: 9:23
7 Deadlifts @ 325
14 C2B pull-ups
21 Box Jumps @ 24"

Evening Workout
30 Turkish Get-ups @ 55lb KB
- 3 Forward facing HSPU + 3 shoulder taps each side + 10m Handstand walks + 10 ring dips x 3 sets
*20 rep max Back Squat @ 315

Wednesday, Feb. 12th 2014

Morning Workout
Flow Drill 2 rounds
6 Squat Snatches @ 145
12 Parallette push-ups w/ feet on 20" box
12 one arm kb snatch (6L/6R)
12 GHD Back Ext
12 GHD sit-ups
6 Muscle-ups
6 Box Jumps @ 32"
6 Power Cleans @ 225
12 Pistols
12 DB Snatches @ 100
Then 400m Farmers Carry w/ (2) 55lb kbs for time: 2:53 (walk don't run)

Evening Workout
Split Jerk 3-2-1-1-1-1
225-255-275-295-315(PR)-325fail
*20 rep max shoulder to overhead @ 190
40 Power Snatches @ 135
Then Run 5k 22:20

Thursday, Feb. 13th 2014
1 hr Yoga class

Friday, Feb. 14th 2014

Morning Workout
A1: Speed-Strength OHS 5 sets x 8 reps in 10 seconds E3MOM
75-95-115-135-145
B1: Big Power Snatch followed by 3 OHS 5 sets E3MOM
165-165-165-165-165
C1: Tempo Squat Snatches EMOM for 15 min @ 165 = 30 reps
D1: 3 Snatch grip push press back rack w/ chains 5 sets E3MOM
135-165-205-225-225
Accessory/Assistance Work
E1: 30 Barbell GHD sit-ups in snatch grip position
E2: Kettlebell Snatch Test (25 reps L/R) @ 55lb
E3: 20 OHS Therapy

Evening Workout
Squat Snatch Ladder
135(2)-155(2)-165(2)-175(2)-185(2)-195-205-215-225-235(fail)-235(PR)-245 x 3(fail)


 
Sunday, Feb. 16th 2014
 
Morning Workout
Run 5 miles @ Turkey Mountain w/ Kiah and Justin Allen
 
Afternoon Workout
A1: Speed-Strength Front Squats 5 sets x 8 reps in 10 seconds E3MOM
75-85-95-115-135
B1: 2 Squat Cleans off plates 1" above the knee 5 sets E3MOM
240-240-240-240-240
C1: 2 Squat Clean & Jerks EMOM for 15 min @ 225 = 30 reps
D1: 2 Push Press + 1 Split Jerk w/chains 5 sets E3MOM
205-225-225-225-225
Accessory/Assistance Work
D1: Strict Ring Dips 15/15/10
D2: 30 Back Ext to Glute Ham Raise
D3: 30 DB Squat Clean Thrusters @ 55lb(2)


 

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