PERFORMANCE
Warm-Up.
Two sets of:
“Prone PVC Complex”
Front Body Line x 10 seconds
Pass-through x 5 reps
Behind-the-neck Press x 5 reps
Followed by…
Two sets of:
Jump-to-Split Drill x 8 (PVC or empty barbell)
Burpee Broad Jump x 4
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
Couple days behind
A) worked up to 200
B)7+2
A. 95,115
B. 115,125,135,145,155,160,165,175
C. 8 + 5
A. 115-120-130-135-150-150-160-160#
B. Green band for hspu about 15# of resistance, getting there
8+4 kbs
A. 65#x5/75×5
B. 85#/95/100/110/115/120/125/130
C. 6+4 with shspu done to an abmat on top of a plate. Switched to pike push-ups in the 5th round because I was struggling with the shspu.
125#, 6 RDS+4HSPU, 8KBS
Athletic period
4×8 all sets
Db row 70lbs
Single leg Romanian dl r/l 45lb barbell
Pushpress 135-165-175-185
Complex
1-2 165
3-4 195
5-6 215
7-8 split jerk only 235
Ran out of time!
Totally agree with Janelle about the OH complexes..THANX Coach TJ!! A. Press in Split Jerk x 5 – 55/65# B. Push Press + Power Jerk + Split Jerk – 70,75,80,85,90,95,100,105 ***missed the push press at 105. Used “jerk blocks” so I could reset after each press/jerk C. AMRAP 12 min – 8 rounds + 18 reps 4 Strict HSPU -scaled (Odd rounds 4 seated DB press @30# DBs, even rounds 4 kipping HSPU) 8 T2B – all UB strictish (couldnt control the swing to kip) 12 KBS @ 16kg American swing – all UB ***Pleased to use 30# DBs and… Read more »
Rx’d 6 rounds
A: 65,95
B: 135,155,165,175,185,195
C: 9 – 2 KBS
I really like these overhead complexes.
A. Press in Split position: 65, 75
Push Press + Power Jerk + split Jerk
80, 85, 90, 95, 100, 105, 110, 115
B. 9 +15 RX
Some rounds were UB on the TTB other I had to drop to deal with my grip.
I should have moved a little fast in my transitions. My grip also was firey on the TTB.
Good one.
B.
1-2 @80lbs
3-4 @100lbs
5-6 @110lbs
7-8 @120lbs
C. 7 rounds 4 hspu
M55
7 rounds plus 1 HSPU
All rounds unbroken except 1 rd of TTB
C. 8 + 13