Two days worth

Sorry for the late posting guys. Here was what Drew and I did yesterday and also what I did today.


12-26
Full Snatch
-Off Blocks, just above knee height
-Work up to a heavy single


180 felt really good! Missed 185 3 times because of my damn shoulder mobility

10 minute AMRAP
15 Wall ball shots
1 Rope Climb
-8 full rounds


5 rounds(for quality)
10 GHD sit-ups
10 Back Extensions

Accumulate 2 minutes each hand pinch grip holds
-35 lb bumper


12-27

*New squat cycle started. We took 90-95% of our max and used that as a training max(similar to 5/3/1)

**Low bar squat unless high-bar is noted

Training Max's

Back Squat-285 lbs

Front Squat-245 lbs

1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.

60%-170

70%-200

80%-230

2a) 4X8 Strict Parallette HSPU – rest 60 sec.(These SUCKED)

Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” below height of parallettes (reference 2009 Games standard). If these are too difficult to finish the set of 8 (sets may be broken, but these should not be singles) then add more plates. If you can perform the set of 8 unbroken then take plates away to add difficulty.

2b) Front Squats: 1X5 @ 60%, 3X5 @ 70% – rest 60 sec.

60%-145

70%-170

Skill/Conditioning/Midline

4 rounds for reps/meters/weight of:

ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute

Pullups(did one set of ME UB till failure)-18,15,10x2

Row-294,278,265,255

Plank-55 lbs(Messed up the time on first set. Held it for like a minute plus), 45x3(last two sets were sub 60)