Workout of the Day
A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed
B.
Three sets for times of:
Touch ‘n’ Go Power Cleans x 5 reps
Rest as needed
Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.
C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets
D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest
A) 205, 215, 225, 235, 245 (need to go heavier next time)
B) 175, 195, 205 didn’t have ability to time but they were SO fast
C) 285, 325, 345, 365, 345, 345all for the Rxd reps
D) No time
A. 220-230-240-250-255
B. 185lb-:09sec/205lb-:10sec/225lb-:14 sec
C.
235×3
270×3
285×2
300×1
285×3
285×3
D.
Strict HSPU = 28/11/9
Double under = 94/76/70
Kipping HSPU = 9/9/5
A. 83/90/95/113/120
B. 83 – 11 sec, 103 – 12 sec, 113 – 14 sec
(was interesting to note changes needed for efficiency in hands, grip, placement of feet, shoulders, hips, ect., when adjusting weight).
C. 135/155/165/175/165/165
D. 0/25/5, 0/18/5, 0/16/4
A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean 185, 190, 195, 205, 215
Rest as needed
B.
Three sets for times of:
Touch ‘n’ Go Power Cleans x 5 reps
165 (15 Sec) 185 (18 Sec) 190 4 Reps (18 Sec)
Rest as needed
Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.
C.
Back Squat
* Set 1 – 3 reps @ 70% 200
* Set 2 – 3 reps @ 80% 230
* Set 3 – 2 reps @ 85% 245
* Set 4 – 1 rep @ 90% 260
* Set 5 – 3 reps @ 85% 245
* Set 6 – 3 reps @ 85% 245
Rest 2-3 minutes between sets
D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Double-Unders
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest
RD1 – 11/70/12
RD2 – 9/81/9
RD3 – 6/71/9
Double Unders are finally coming back now I just need to slow them down and become more efficient at them.
A. 85/105/115/125/135
B. 105 (13 sec) /105 (13 sec) /115 (15 sec) (next time should go heavier on the load)
C. 125/140/147/155/147/147
D.
did negative dips instead of strict hspu
0/65/6
0/68/4
0/55/5
A.
225, 235, 245, 265(f), 265
B.
205, 225, 235
C. done off 420
D.
strict HSPU- 20, 11, 7
Double unders 97, 84, 82
kipping HSPU 12, 8, 7
A. 165-185-195-205-215 (had to break up 205 and above on full clean) 215 hang clean pr
B. 155lbs 15 seconds
165 20 seconds
175×3 (f) 2 reps 30 seconds
Need to work on descending part of clean, and on hip extension not to let bar go out but UP vertically
C. 210×3-240×3-255×2-275×1-255×3-255×3
12/75/10
3/68/8
4/65/8
Double unders felt good if i did’t trip up and became more efficient on stringing together handstand push ups!
A) 145, 165, 185, 205, 225
B) 165: 8sec.
185: 12sec.
185: 15sec
C) 3@ 225, 3@ 255, 2@ 270, 1@ 285, 3x @265 x2
D) 8/57/9
1 (did negatives the remainder of the time)/47/3
0/51/5
A. 205, 205, 215, 225, 235 lbs
B. 185 (13 sec), 185 (12 sec), 195 (15 sec)
C.
Back Squat
* Set 1 – 3 reps @ 225
* Set 2 – 3 reps @ 255
* Set 3 – 2 reps @ 275
* Set 4 – 1 rep @ 285
* Set 5 – 3 reps @ 275
* Set 6 – 3 reps @ 275
D.
Strict Handstand Push-Ups – 19, 8, 6
Double-Unders – 88, 73, 58
Kipping Handstand Push-Ups – 8, 13, 8
logging in via google doesn’t seem to be working this is my 4th time trying to post my numbers…
A.
(95, 135, 185)
235xUB – 255xUB – 265×2.1 – 275×2.1 – 278×2.1
Note:
- Overall felt good. Shin opened up again, so the bar was out infront a bit
- Couldn’t get a good grip on the bar to do them all unbroken, but it was a fast transition
B.
225×5 @ :21sec
- Work on organizing hands on bar better, maybe hold onto hook grip
- Get lower in catch, don’t land with my feet wide
205×5 @ :12sec
+ As I stood up, was able to pop bar off my body
+ Didn’t end up jumping my feet out wide
215×5 @ :12sec
+ Same as 205#
C.
High Bar Back Squat
3 reps @ 70% (270)
3 reps @ 80% (310)
2 reps @ 85% (330)
1 rep @ 90% (340)
3 reps @ 85% (330)
3 reps @ 85%(330)
D.
Strict HSPU – 13, 8, 7
Double Unders – 86, 85, 90
Kipping HSPU – 8, 4, 5
E.
Extra HSPUs (cause I can use the work)
4-4-4-4
I had the same issue earlier today. It kept telling me I was trying to post too many comments too fast.
A. 185,205,215,220(missed clean),225(20# Hang Clean PR! Missed it last week)
B. 185(15 seconds),185(13 seconds),185(10 seconds)
*Focused on speed and efficieny
C. Max=340 – 240×3,275×3,290×2,305×1,290×3,290×3
Felt strong on these today, expecially coming out of the bottom
D. SHSPU: 12,6,4 = 22, DUs: 52,49,37 = 138, KHSP: 10,9,7 = 26
*PRed on double-unders with 30 unbroken reps. Previous was 24!
*HSPU are a big weakness for me since I weigh 209#.
E. Weighted Plank from Elbows:
45# x 45 seconds, 90# x 2 x 45 seconds, 146#(buddy) x 30 seconds
Great day of training! PRed on Hang Clean and Double-Unders. The programming couldn’t be better. Really appreciate it.
A. 205, 225, 235, 245f, 245
B. 185: 11 sec, 195: 10 sec, 205: 12 sec
C. 275×3
315×3
335×2
355×1
335×3
335×3
D. Strict hspu’s – 20/7/4
DU’s – 92/91/84
Kipping hspu’s – 14/10/11
A. 105, 115, 120, 125, 130
B. 105 14s, 115 14s, 125 – 30s to do 2, failed twice then stopped.
C. 140, 160, 170, 190 (used wrong weight on accident), 170, 170.
D. Strict hspu – 12, 7, 7
DU’s – 75, 70, 74
Kipping hspu’s – 13, 13, 11
A) 205, 225, 235, 245, failed 2nd s
Clean @ 255
B) 165, 185, 205 ( failed 4th rep, lost grip)
C) off 375
D) 24, 15, 10
87, 70, 70
15, 14, 7 – this totally sucked.
A. 93-103-113-123-133
B. 93 (13 sec)
103 (12 sec)
113 (11 sec)
C. BS
153-163-173-183-198-183-183
D. 1. 11/81/13
2. 7/85/9
3. 6/102/10
A) 100/105/110/115/115#
B)
95# (11 sec)
100# (13 sec)
105# (13 sec)
C) 130/150/160/170/160/160#
D) Strict HSPU: 11/12/12 (scaled w/one ab mat)
double Unders: 80/60/57
Kipping HSPU: 3/4/3 (scaled)
A. 75kg; 80kg; 82kg; 85kg; 88kg (missed the full clean)
B.3×5 Touch n’ Go Power Cleans for Time
•65kg -9s
•70kg -9s
•75kg-11s
Did one more set 80kg x 4 reps – 13 sec
C.Back Squat (CJ had me do a slightly different rep scheme)
3 @ 83 kg
3 @ 98 kg
2 @ 105 kg
1 @ 110 kg every minute, on the minute for 5 minutes
These felt good, yay for healthy hips!
D. 14/87/11
5/88/7
4/80/6
Holy shoulders! Oh my gosh they were smoked after the first set!!! Ummm, definitely need to work on efficiency in my double unders and HSPU!
A.
225, 245, 265, 275(F-clean), 275, 285(F-clean)
B.
185×5 :10 sec, 205×5 :10 sec, 225×5 :13 sec, 225×5 :16 sec
C.
300×3
345×3
365×2
390×1
365×3
365×4
D.
Strict HSPU’s: 18, 11, 9
Double Unders: 87, 94, 74
Kipping HSPU’s: 10, 9, 8
A.) worked my way to 215, the weight was easy but had trouble connecting them.
B.) worked to 185
C.) pr of 315
D.)Rnd 1- 15hspu 70 du 12 kipping
Rnd 2 8hspu 75 du 6 kipping
Rnd 3 6hspu 61du 6 kipping
A.
80kg-90-100-105-110
B.
60kg-70-80
C.
107.5kg-125-130-140-135-135
D.
15/77/11-4/81/8-3/79/9
A
110, 120, 120(failed last FS), 120, 120 kg
Tough on the front squat, but better than last week.
B
65 kg –> 10 sec, feet stationary, small dip
75 kg –> 11 sec, feet stationary, slightly deeper dip
85 kg –> 13 sec, 2 out of 5 times I landed with feet wider. Should not be nessecary, took more time.
C
Done based of 165 kg. The last 3 reppers were kinda fast.
D
Strict: 21, 10, 11
DUs: 101, 74 (tripped twice), 102
Kipping: 10, 10, 9
All HSPUs inside 30″. Kipping was hard after DUs!
A.) 225, 235, 245, 255, 265(failed full clean at the end)
B.) 225, 235, 245
C.) Based off 435
D.) 1st: 15/91/9
2nd: 6/79/7
3rd: 5/61/6
Workout of the Day
A.125/135/140/145/150
B. 115 @ 13s (1st one went into a full clean…don’t know why)
120 @ 10 s
125@ 11 s
Need to remember to keep the bar close
C.
Back Squat
* Set 1 – 170
* Set 2 – 195
* Set 3 – 205
* Set 4 – 215
* Set 5 – 205
* Set 6 – 205
D.
Three sets for max reps:
60 seconds of Strict Handstand Push-Ups – did dips : 10/10/8
60 seconds of Double-Unders 31/32/38 — new rope is going to take some getting used to
60 seconds of Kipping Handstand Push-Ups — 3/2/1
A.
135,145,155,165,175(missed full clean-lame since I hit 180 no prob last week)
B.
135 :12s, 145 :18s, 150 :21s
C.
* Set 1 – 175
* Set 2 – 205
* Set 3 – 215
* Set 4 – 230
* Set 5 – 215
* Set 6 – 215
Need to find my new 1 rep max
D.
1- 2/75/8
2- 0/57/8
3- 0/65/4
*looks like I have some work to do
Loved todays workout!!!!!!!!!!!!!
Part A:
105,115,125,135,140 these felt great
Part B:
95×5= 8 sec
105×5=9 sec
115×5-11sec
Part C:
worked up to 155lbs for 90 precent all of these felt explosive and good.
Part D:
Strict HSPU: 18/12/10
Du’s: 74/86/90
Kipping HSPU: 11/9/9
A. up to 265
B. 185, 205, 205
C. up to 355
D. 17/75/9 9/68/5 9/63/5
A.
140,145,150,155,160
B.
115,125,135
C.
Set 1 – 210
Set 2 – 240
Set 3 – 255
Set 4 – 270
Set 5 – 255
Set 6 – 255
D.
8,18,6
8,21,7
6,15,3
*HSPU to one 45lb plate & sit-up pad. DU alternating.