April 10th, 2017

*The dual KB Front Squat tempo work is intended to re-tool your positions in the squat. Thing quality over quantity/load here, and and get as deep as possible in the bottom position, while maintaining an upright torso and lumbar curve.

Gymnastics (courtesy of CFM)
**during warm up KB Jefferson curls x3 reps x3 sets 10 second descent + 5 second hold at bottom
A1. Strict CTB pull up cluster 4.4 x 3 sets – 3 second pause at top of each rep
A2. Strict stationary dips x3 reps x 3 sets @55X 10 tempo
B. Plank hold on rings x30 seconds **hollow position with scap protraction and arms externally rotated x 3 sets
C. Hanging hollow to arch hold from pull up bar x7 second hold in each position x3 hold in each position x 3 sets

Barbell
A. Snatch High Pull + Power Snatch from Pause @knee + Overhead Squat w/Pause in bottom; 50%x2; 60%x2; 70%x2x4 (% based off Power Snatch)
**Same percentages as last week; look to improve on technique
B. Dual KB Front Squat; 4-6 reps @3331 tempo (that’s 3-second lower, 3-second pause, 3-seconds up, 1-second pause at the top) x 4 sets; rest 2-3 minutes
C. Bench Supported Prone Row x8x3 (look to increase by 5-10% from last week)

AM/PM (Optional) Session:
40 minute run @easy pace

**make sure this is 3-4 hours before or after your main work; otherwise, skip it.

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5 Comments

  1. A1. Done (hard)
    A2. Done (super hard)
    B. Done
    C. Done

    Barbell:
    A. 85, 105, 115 (really trying to be patient)
    B. Done at 53# a hand. Did 6-4-4-5 reps, trying to heed the advice of quality over quantity because these things kick my ass.
    C. 105#

    Will run tonight

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  2. *The dual KB Front Squat tempo work is intended to re-tool your positions in the squat. Thing quality over quantity/load here, and and get as deep as possible in the bottom position, while maintaining an upright torso and lumbar curve.

    Gymnastics
    warmup done
    A1. definitely challenging. last set was closer to 3.5 per set.
    A2. done, these were better than last week.
    B. done
    C. This felt very long on the bar

    Barbell
    A. 63/73/84 – felt better as I moved along. Did not go to a full squat.
    B. Done with the smallest KBs, really working on not getting my squat out of alignment
    C. 83/93/103.

    Read about the run too late in the day…

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  3. A1. Done with a band to get to the C2B – my mobility here needs work
    A2. Done had a tough time holding at the bottom here
    B. Done
    C. Done

    Barbell:
    A. 63, 73, 83 these felt off today
    B. Done at 12kg per hand, did 4-4-6-6 for reps, hard but I feel that these are really helpful
    C. 93#

    ran the next day

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