Saturday 10/25/14 P. Group Warmup then Crossover Symmetry Activation A. Deadlift: 135, 225, 275, 315, 365, 405, 435, 445f, 445, 465f, 460f My old Max is 455, so I was trying to beat that. harumph B. 21-15-9 of: 225# Deadlift, 135# Overhead Squat. Time: 9:00. OHS squat position felt great, but back got tired quick. C. Standing Arnold Presses (5x10): 20, 25, 30, 35, 35# D. Crossover Symmetry Iron Scap and Seated Leg Raises Monday 10/27/14 P. Did the warmup with my 8:30am Sweat Factory Class. A. Back Squat (60%x10, 70%x8, 75%x6, 80%x4): 135; 225; 270; 289; 318#. the 80% should have been 308#, but Im a special boy. B. Front Squat (60%x5, 70%x5x3): 135; 192; 225, 225, 225#. C. Crossover Symmetry Activation Protocol D. Muscle Snatch +OHS (5+5): 45, 65, 85, 105, 125# E. 5x45s AMRAP, rest 3:15; 15 Cal Airdyne, Max Power Snatch @75#. 9-12-11-11-9. The bike died on the last two rounds, so I pedalled until the 20s mark. F. 2k Row + 4k Z1 Row. 7:44.8 on the 2k. 26:51 total. Tuesday 10/28/14 P. 20 Mins of Jump Rope Footwork and Mobility/ handstands A. Snatch Pull +High Hang Squat Snatch (1+2): 45, 65, 85, 95, 115, 135, 155. Felt great dropping under today. B. EMOM 10 of Touch-and-go Squat Snatch Triples: 120, 125, 125, 130, 135, 135, 140, 140, 145, 145; 150x1. Tried the 150 after the time was up. mistake. C. Snatch Push Press (Heavy Triple): 45, 65, 85, 95, 115, 135, 155, 175, 185, 205, 215 D. AMRAP 25 of 400m Run, 10 Push Press (135#), 8 Burpee Box Jumps (30), 45s High Plank Hold. Score: 5 Rounds. E. Crossover Symmetry Iron Scap and 8x10 Rollouts w/ 2s pause at full extension. The Tempo makes it so much harder!
Posted on: Tue, 28 Oct 2014 21:17:58 +0000
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