September 6th, 2016

Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Hollow Rocks x 30
Arch Rocks x 30

Plyo
Lateral Hurdle Hops x 5/direction (2-footed) x 2
Depth Jump to Box Jump x 2 x 4

Barbell
A. Muscle Snatch x 5 x 4
B. Power Clean + Push Jerk; 50%x(2+2); 60%x(2+2); 70%x(2+2); 80%x(2+2)x3; (% based off PJ)
C. RDL x 5 x 5 @80% of Clean
D. Bench Press x 5 x 3

Conditioning
Row 800 Meters @ 5k TT pace
Rest 90 seconds
x 5

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7 Comments

  1. Warm up done
    Plyo done
    Barbell:
    65-75-85-95
    PC+PJ: 135,135,165,185×3

    RDL 205

    Bench: 155

    Doing class workout instead of rowing with Scott, a friend I met through Matt. Wish me luck. Can’t let matt down

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  2. Warm up: done
    Plyo: done
    Barbell:
    A. 65, 95, 115, 130
    B. 125, 150, 175, 200
    C. 200
    D. 145, 175, 195×2. Tried 225 only got 2
    Conditioning:
    3:12-3:20 all 5 rounds

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  3. Warmup: Done
    Plyo:done
    A. 53, 63, 73, 83
    B. 78, 93, 108, 123
    C.143
    D. 103, 113, 118
    Conditioning: 3:39-3:43; went a little faster than 5k pace to get it done, and took less rest. Felt really good though. Started RP today and honestly could already feel how much better I felt.

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  4. Warm up done, plyo done
    A: 65 across
    B: 83, 98, 113, 133, the 133 I missed one of the double jerks but felt pretty good considering I haven’t cleaned for like a month haha
    C: 133 across
    D: 95 across

    Kept all of them around a 2:10-2:12 pace finished each one around 3:27-3:30

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  5. First day back! (of comp workouts).

    Warm-up & Plyo – done

    Barbell
    A. 63-83#
    B. 83/98/113/133# Cleans felt challenging after this long away, but got it done.
    C. done at 133#
    D. 113/123/123. Felt good.

    Rowing:
    3:35/3:33/3:37/3:39/3:35
    Just tried to keep going and get it done.

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  6. Plyo done

    A. 65-125
    B. 135-215
    C. 235
    D. 165-195

    Row: 2:59-3:01 for all sets.

    -overhead and front rack still feel a little off with the shoulder, but tonight was definitely better. Rows felt much better than last week’s piece. Really trying to learn to breathe on these pieces.

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