March 7th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

Barbell
A. Power Clean from High Blocks (bar at upper thigh; 50%x2; 60%x2; 70%x2x3
B. Split Jerk; 50%2; 60%x2; 70%x2; 80%x2; 80+% x1x2 (based off feel; speed and technique MUST be there to go up in weight)

Conditioning
Row 500 meters @ 2k Pace 
Rest 90 seconds
x 5

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3 Comments

  1. Activation work done (thanks for this addition to training, it really warms me up well!)

    Barbell:
    A. 135,155,175×3
    B. 135,155,175,205,225×2 (felt good here!)

    Rows:
    Intervals felt terrible, I had no go in my legs after yesterday’s retest. Couldn’t stay on pace. To make up a lack of HSPU lately though, after each row I did 5 strict HSPU into 5 kipping.

    1:48.1
    1:48.9
    1:48.1
    1:49.8
    1:50.6

    This programming is so good. I feel like shit and then just getting the CNS going lightly makes me feel much better and less stressed if something heavy comes up. Thanks for all this good knowledge you wrote us up ACM.

    Onward.

    Liked by 1 person

    Reply

  2. 5 min bike
    +
    Activation work

    A) 145, 170, 200
    *These all felt good. Was focusing on pulling long and catching with my feet right under me.

    B) Bar, 65, 95, 135, 155, 190, 220, 250, 270×1, 280×1
    *Took a good amount of time to warm up the jerk here. Brought my stance in a bit and it allows to be in a more solid split position.

    C) 4 rds of
    15 cal row
    15 ball slams
    15 burpees
    rest 60 seconds

    1:47-1:50 all sets
    +
    rest 10 minutes
    +
    500m row @1:40
    rest 90
    x4

    Like

    Reply

  3. Activation Work done

    Barbell
    A. These felt awkward today, like i wanted more time to bring the bar up slowing before exploding my clean.
    83/96/113
    B. 83/105/123/140/145/150 – technique felt pretty good today.

    Conditioning
    2:08/2:08/2:06/2:07/2:07

    Like

    Reply

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