November 27th, 2015

Optional AM Session:
Assault Bike 3 minutes Z1
+
Assault Bike 30 seconds @90% aerobic
Assault Bike 30 seconds @50%
x 6
Rest 3 minutes
x 3
+
Assault Bike 3 minutes Z1

Rest at least 4 hours before…

Main Session:
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Three sets of:
Seated Box Jumps x 1.1.1.1.1 (rest 10 seconds between jumps)

A. Back Squat @20X0; 2-3 reps @55-60% of 1-RM  w/accommodating resistance; Rest 45 sec x 10

B. Clean Pulls; 1.1.1.1 @90-110% of max clean; rest 10 seconds/rest 2 minutes x 4

C. EMOM x 8-10 minutes:
3-6 Strict HSPUs
*If you can’t do strict, kick up and perform a 4-5 second negative, come down, then kick back up and repeat for a total of 2-3 reps each minute.

D1. KB or DB Waiter’s Walk; 50 meters continuous/arm; rest 30 seconds x 3
D2. DB Bicep Curls @21X1; 8-10/arm; rest 30 seconds x 3
D2. DB Bench Press @20X1; 10-12 reps; rest 30 seconds x 3
D3. GHD Hip Extensions @3011; 8-12 reps; rest 2 minutes x 3

Notes:
-Back Squat is speed work; add chains or bands and explode out of the bottom of each rep, no pause at the top.
-Focus on perfect positioning on Clean Pulls; chest up, weight in heel to mid-foot (http://www.catalystathletics.com/exercise/98/Clean-Pull/)
-Just like the Muscle Ups, use this week to feel out what is appropriate volume on the HSPUs (without wrecking you).

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16 Comments

    1. The weight on the bar plus the resistance at the top should equal 55-60%. At FR, we have chains that are 10# each, so 20# total. I’d say that’s like medium-to-small sized band on each side

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  1. A) 185-225 (No bands or chains) Felt good working on speed out of the hole.

    B) 225-265 (Felt surprising heavy. Got my form down after the first set. But still need to work on this)

    C) Skipped C to rest my arm

    D1) 40lb DB
    D2) 30lbs…first bicep curls in a year
    D3) 65-70-75
    D4) No GHD, used Roman chair.

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  2. Completed optional AM piece.

    Rested 3 hours.

    A. 185 with chains.
    Felt fast out of the hole.

    B. 255, 265, 275, 280
    Felt strong with the pulls today.

    C. EMOM 10
    Completed 2 deficit negatives with 2 45# plates under each hand every minute.

    D1. 24, 28, 32kg
    D2. 30, 35, 35#
    D3. 50, 50, 50#
    D4. Complete

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  3. A. 185 with chains
    B. 205, 215, 225, 235 (95%-110%)
    C. 6 reps every minute for 10 minutes
    D1. 24, 28, 28kg
    D2. 30, 30, 35#
    D3. 50, 50, 50#
    D4. complete

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  4. A) 175 w/bands
    B) Plan was 275 across (have done this before). Periodically I have what feels like a pinched nerve flair up and on my 2nd pull at 275 there it went and my low back is dicey. Certain positions and extensions really light it up so I shut down the pulls
    C) HSPU – 6 OTM for all 10 rounds. Last 3 rounds started to pause and fight for last 2 reps but completed.
    D1) 24kg KB
    D2) 25# curls (3 dudes lined up in the gym doing curls….) x 8 reps. Think planet fitness was the last time I did curls.
    D3) 40# across x 12 reps
    D4) done but at a very deliberate pace for back’s sake (12 reps each set)

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  5. Conditioning session done at 10 am.

    1:00 pm. Warmup done w/ 24″. First time doing these.
    A. 10 sets at 155×3 (including chains).
    B. 153, 163, 173, 183. These felt good today.
    C. First 6 or so sets felt easy, but I was struggling a little in the last few.
    D1. 16 kg
    D2. 15,20,20
    D3. 20,30,30
    D4. Dunzo trunzo

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  6. A. 225×4 255×6
    B. 265-305
    C. 7×3 3×4 — tried feeling these out, and make a little push at the end. The three sets of 4 were about all I had left anyway. Made sure I stayed UB on these.
    D. Carries: 24/28/32 kg
    Curls: 25# x 10
    DB bench 50×12/60x12x2
    Hip Ext: 12/2×12 w/25# plate

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  7. AM session completed at 10 AM.

    1 PM w/ Emma –
    Warmup completed.

    A. 135 (w/chains) x5- felt so easy
    155 (w/chains) x5
    B. 133, 143, 153, 153
    C. Negatives; 2 per min
    D1.16kg
    D2. 20, 25, 25
    D3. 20, 25, 30
    D4. Completed.

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  8. A. 185 +1″ bands
    B. 295
    C. Handstand push-ups felt great today
    D. Complete. This was good
    E. Fail at warped wall 5 times bust ass pretty good then hit it.

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  9. AM session: Complete
    A. 135 with bands; felt really easy probably should have gone up after a few.
    B. 163×1, 168×3
    C. Used an abmat at first(6,4,4,4) then realized I could do it without (3,3,3,3) ended with (4,4) with abmat.
    D1. 20lb, 35,35
    D2. 20×3
    D3. 35×3
    D4. Completed

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  10. We had fun with the seated box jumps and made it into a seated max height box jump. Worked up to 48.5″.
    A) 225+bands
    B) 325 across
    C) 3×10 fought to stay at three but, will definitely start with 4s next time and see where I end up.
    D1) 24kg DB across
    D2) 45# across
    D3) 50# across (heaviest we have at our gym)
    D) complete

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  11. Warmup completed.

    A. 135 (w/chains) x5, 145 (w/chains) x5 – felt like i could be faster, hip flexers felt unhappy.
    B. 133, 143, 153, 163
    C. 4 HSPUs/min for 8 min
    D1.16kg
    D2. 25 all
    D3. 25, 35, 40
    D4. Completed.

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