Week 6

Week 6

GOOD day!!

25th
A. Back Squat; 3 reps x4; rest 2 min- progressive, heavy
Set 1: 185
Set 2: 195
Set 3: 200 (but just one - but feel good about it!!

B1. Wtd. strict pull up- 3 reps with 3 second decend, unbroken x3 sets; rest 60 sec
Vest + 12 pounds GOT IT each set!

B2. kipping pull ups; amrap set x3 sets; rest 3-4 min
Set 1: 5 (I felt light)
Set 2: 6 (was getting form...)
Set 3: 6...same 
+
4 sets @ consistent effort
12 push ups, hand release
10 kb snatch (5/arm)- tough
12 S2OH- 65#
10 ghd sit ups

26th

Good...A. Jerk; Build to a tough single in 10 minutes

This had been awhile

Finished with 105 pds. tried 110 to stay with under 10 minutes...but didn't get...form wasn't the prettiest...but know I need to get under it:)
B. Accumulate 12 wall walks with 8 sec pause at top- not for time
C1. ghd back and hip ext.; 12 reps x3 sets; rest 90 sec
C2. Ball Slams; 10 reps x3sets; rest 2-3 min
+
60 sec max row for meters
rest 60 sec in row
x4 sets
*Preset rower for this
*Record score for each set
(You still haven't given me any numbers to work off of here!)

sorry I forgot to record earlier

Set 1: 232

Set 2: 241

Set 3: 237

Set 4: 252 (cheered on and had better form

27th

A. High Hang Power Clean from blocks; 3 reps x5; rest 2-3 min- same thing here, work on form, hips into bar!
No video...so you will have to trust me but the form is better...
Set 1: 65
Set 2: 75
Set 3: 85
Set 4: 85
Set 5: 85

B. close grip bench press; 6-6-6; rest 2-3 min- make sure these are heavier than last week
Set 1: 85
Set 2: 105
Set 3: 110 (4 reps)

C. Good Mornings @41x1; 6-6-6; rest 2-3 min- 4 seconds going down- go with bar or add some weight to it, hold tempo though
+
3 Sets:
30 sec max DU
Row 500m @ 2:43 pace
45 sec max DU
Row 500m @ 2:43 pace
90 sec max DU
- Record # of DU each time
Set 1: 20
Set 2: 24 (but thought 60 seconds)
Set 3: 50

28th- Off

29th

A. Front Squat; 16 reps x2; rest 2-3 min- light and fast, speed out of bottom focus- go light!
B. C-Swing + Pull Practice- start pulling yourself up and keep rhythm; 8-12 swing pulls x3 sets; rest as needed
C. 10 min emom-
odd: 8 wall balls + 4/leg DB walking lunges
even: 45 sec max T2B (record # of T2B each set)

Was told form was better...when tired went back to the old
Set 1: 13
Set 2: 11
Set 3: 8
Set 4: 10: 
Set 5: 6+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 30 sec
x3 sets

Set 1: 9
Set 2: 9
Set 3: 8

- Score each set separately

30th

A little off today. 

A. High Hang Snatch Pull (no arm bend)+ High Hang Power Snatch, both from blocks; 2.1 x5 sets; same thing here, form driven, stay light- video one or two sets

Not back as far as I wanted...

High Hang

High Hang 2

Went a little heavier since I think I better understand the exercise
+
For Time:
3-6-9-15-21-28
Row for cals
Thruster- 65#

Time: 18:21

31st- Off

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