151007

Wednesday-

Rested. Minimal pain with motion. Should be good to go for Friday. 

Hate that I missed this chipper. Was excited to do it. Love chippers. Honestly hate that I had to rest at all.

Snatch- 1/min for 15 min @ 75-85%, video review and critique b/w each

+

Snatch Balance- 2/min for 10 min @ 185-205#- focus on speed under the bar

+

For time:

20 Muscle Ups

30 Double Unders

15 High Hang Cleans, 225#

30 Double Unders

15 HSPU’s, 10” deficit

30 Double Unders

10 High Hang Snatch, 165#

+

Run 10 min @ EN2 (HR 130-150)

151006

Tuesday

Rested. Marc pro. Heat. Etc. 

A1. Split Position Press @ 30X3, 4 x 6-8 reps, rest 1 min **normal split stance, don’t alternate

A2. Uneven Ring Pull Ups @ 21X1, 4 x 6-8 reps, rest 2 min **set rings about 6-8” in height difference, alternate/set

B. 5” Deficit HSPU’s- 3-5/30 sec for 5 min

C. CTB Pull Ups- 5/30 sec for 5 min **focus on tight positioning

+

3 rounds for time:

Run 400m

10 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Ring Dips

151005

Monday-

10 min Practice

Ring Swings w/ Towel

Ring Support Holds

Something popped in neck/scap. Immediately locked up. 

+

A. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 1 set/2 min for 6 sets **focus on keeping shoulders retracted the entire time.

B. Power Clean x 1/min for 12 min @ 75-85%, video review each one.  **I want you to widen your grip out about .5-1 inch on each side.  This will make set up a little harder b/c arms are now shorter but will put you in a better position in the power position and hopefully allow you to have a better rack position

C. Snatch Dead Lift w/ no straps or hook grip, 4, 4, 3, 3, rest 2 min

+

Air Bike 50 sec @ 10 min TT + 25-50 Watts

rest 10 sec

x 3

rest 2 min

x 2

(6 sets total)

Did air bike. Averaged around 480 watts 

151004

Sunday 

2 HR massage 

Mobility (1 hr)

Normatec 

151003

Saturday

A. 1 Strict Muscle Up + 2 Muscle Ups + 3 Ring Dips + 10 sec Support hold w/ good external rotation- 1 complex/2 min for 6 sets

Complete. 

B. Seated DB Z-Press @ 30X3, 3 x 8-10 reps, rest as needed

40 across. 10 each time. Progressively got tougher. Great work. Getting better control of keeping rib cage down. 

C. Front Rack Reverse Lunge off 45# plate, 4 x 8-10/leg, rest 60 sec b/w legs

(Crossed arms for wrist.)

155, 185, 195,  205.   

 Great session. 

P.M.

(separate session if possible)

3 sets

Row 1000m @ 1:53/500m

10 toes to bar b/w towel in feet

35 Double Unders

rest 60 sec b/w sets

4:32, 4:33, 4:49

Row avgs were: 1:51.4, 1:51.4, 1:52.2

Towel came out on first set. 

Last two sets were clean. 

+

3 sets

Row 1000m @ 1:53/500m

10 CTB w/ towel in feet

10 Burpees

rest 60 sec b/w sets

4:39, 4:53, 4:50

Row avgs were: 1:52.8, 1:53.1, 1:53.7

Did paceboat on this set. Think I do better without. Ha. 

Was very tough to keep towel in on CTB. More so than other movements. 

151002

Friday-

10 min Practice

Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill

Complete. 

+

A. High Hang Snatch x 2 + Snatch Balance x 2, 6 sets building focus on technique over weight

Didn't go over 135. Wrist painful. Tried taping it up. 

B1. OHS if wrist feels ok @ 33X1, 4 x 5 reps, rest 3 min

B1. Frankenstein Squat if wrist does NOT feel ok @ 33X1, 4 x 5 reps, rest 3 min

185, 225, 245, 265. 

Last set used cross arm for reps 4 and 5. 

B2. Kneeling Jump to Plate- 4 x 2-3 reps b/w each set of squats

Worked up to 4 plates 

C. Wall Facing HS Hold- 4 x 60 sec

Complete. Wrist was painful, but not as bad as snatch. 

D. Head Stand Hold- 4 x 40 sec, rest as needed- https://www.powermonkeyfitness.com/videos/headstand-hold

Surprised myself with this one. Core control has come long way. 

E. Chin Over Bar L-Sit Hang- 4 x 20-30 sec, rest as needed

Complete. 30 secs each. 

151001

Swam. Did some Shouider accessory work.