Mon 12-1-14

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

C.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
Reawaken Your Rhomboids
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Go heavier on both movements than you did on November 3.

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you
identify yourself as someone who is stronger than they are
well-conditioned, add in this optional work. Preferably this work would
be performed early in the day, at least 3-4 hours prior to today’s
primary work.

Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes

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2 thoughts on “Mon 12-1-14

  1. A. 270-310-350-370-390. 5 Reps @ 355 (almost had 6)
    B. tall jerks w/ barbell in warmup, then 195-215-225-235-245-255, no misses this week, felt great.
    C. 1:53, 2:07, 2:55, shut it down (started tearing, ACO coming up. limiting factor was pull-ups)
    D. Done

  2. A. 275-315-355-375-400. 6 reps @355 (math error, should have been 365)
    B. Did HS skill work instead
    C. 1:50-2:00-2:10-1:50. delay all in breakup of CTBs. Rows 46-49s

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