October 11th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Plyo
Lateral Bound to Single Leg Box Jump (hold landing for a pause) x 3/side x 3
*This should not be done for height (think 12-16″) but for reaction speed and accuracy on the jump and landing

Strength
A. No Contact Power Clean; 50%x2, 60%x2, 70%x2
B. Power Clean + Front Squat + Jerk; 70%x2x8 OTM (% off Push Jerk)
C. Snatch Deadlift from 2” deficit with pause @ knee for 3 sec; 80%x5; 90%x5; 100%x3; 110%x3

Assistance
Weighted Sorenson Hold x 30 seconds x 3
Straight Bar Curls x 10 x3
Banded Tricep Extensions x 10×3
Wrist Curls x 10/direction x 2

Conditioning
150 Meter Ski @95%
Rest 2x work time
x 10

Advertisements

5 Comments

  1. Warm Up DONE.
    Plyo done like a don
    A. 115,140,165
    B. 155
    C. 155, 165, 185, 205
    D. Done with 30# this week. Up 5#. 65# on Bicep Curls for the squad. Black band for the roof pull downs. 45# for the wrist curls at the same time.
    E. Done, aerobic capacity is TOO HIGH. #EXTREMEENDURANCE
    33.0
    32.3
    31.5
    32.5
    32.5
    32.4
    32.2
    32.5
    32.9
    29.5

    Liked by 1 person

    Reply

  2. Warmup: Done

    Plyo done

    A. 135, 160, 195
    B. 195
    C. 185, 205, 230, 255
    D. Done with 45# on sorenson, 65 and fat gripx on curls and black band on tricep ext., 15 on wrist curls
    E.
    30.6
    30.5
    28.6
    29.1
    29.6
    30.0
    30.6
    30.0
    30.0
    27.5 ….This one might have been slightly faster than 95%

    Liked by 2 people

    Reply

  3. Warmup: done

    Plyo: done. Shocking how much worse my left leg was at jumping.

    Strength
    A. 80/96/113. Cleans felt better today than normal, but I think it’s because they were power cleans.
    B. done at 116. Felt ok, but shoulders are tired when doing jerks.
    C. 96/108/120/132

    Assistance: done
    sorenson with 25#. Maybe i should have done more but was difficult to get it on and off my back by myself.
    bar curls at 63#

    Conditioning
    38/37/36/36/36/37/36/37/38/37

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s