Monday, April 7, 2014

Tuesday 4/8

'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).
*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work

Lifting:
A. 3 x 2 Squat Clean
B. 2 x 2 Hang Squat Clean (above knee)
C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Deadlift
A. 1 x 2 @ 75% 
B. Every 90 Seconds for 12 Minutes:  3 reps @ 60%
* The EMOM involves speed sets meaning the bar should move as fast as possible
C. Max Unbroken 275#/185# (while maintaining good form!)

Gymnastics: MU Progression work

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
A. Max Unbroken Strict C2B
B. 8 Bent Over Rows
C. 8 Underhand pull-ups 
D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

2 comments:

  1. Didn't do the Lifting today, but did do some hang squat clean work as part of the workout at Backcountry today - set a new PR - 165# (10# up from my last full squat clean which was only about 2 months ago). Now, if I can just PR my DL in a few months ;).

    Strength 1: Deadlift
    A. 1 x 2 @ 75% - 195#
    B. Every 90 Seconds for 12 Minutes: 3 reps @ 60% - 155# - I'm still shooting my hips a bit on the first DL so Steve helped me a bit and it was getting better towards the end.
    C. Max Unbroken 275#/185# - 12 Reps

    No Gymnastics work today - going to gymnastics tomorrow

    Strength 2:
    A. Max Unbroken Strict C2B - did all chin over because I didn't see your text back until after I was done - will know for next time. But, did 6 reps each round.
    B. 8 Bent Over Rows - did these at 65# - probably should have gone up a few #s
    C. 8 Underhand pull-ups - these were hard for some reason. Just the position of my arms felt awkward, I might have had my hands too far apart.
    D. 8 Good Mornings - did these at 65# too, and probably should have gone up.

    Then, did a team workout -
    30 WB
    30 C2B
    30 pistols
    30 db snatches 70#/50#
    C2B were not strong today and the db snatches were ugly. Haven't done db snatches in probably 6 months and it showed in my form. I'll definitely need to revisit those soon.

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  2. Lifting:
    A. 3 x 2 Squat Clean - 195
    B. 2 x 2 Hang Squat Clean (above knee) -195
    C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast) - 205

    Strength 1: Deadlift
    A. 1 x 2 @ 75% - 350
    B. Every 90 Seconds for 12 Minutes: 3 reps @ 60% - 275
    * The EMOM involves speed sets meaning the bar should move as fast as possible
    C. Max Unbroken 275#/185# (while maintaining good form!) - 12

    Gymnastics: MU Progression work

    Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)
    A. Max Unbroken Strict C2B - 6 Each
    B. 8 Bent Over Rows - 135
    C. 8 Underhand pull-ups - mostly unbroken
    D. 8 Good Mornings - 95

    ReplyDelete