Warm up: Skateboarding! Why didnt I think of this earlier? I lift at a skate park. I want to get better at surfing. And skateboards were invented by surfers to crosstrain on.
8:00 to work to a 2rm Power Clean & Push Jerk
80kg didnt attempt heavier
ME T&G Power Cleans & Push Jerks @65kg
8 reps eh
a) Back Squat: 8X90kg, 8X97.5kg, 5X105kg, 5X110kg(f, 4 reps, rode the 5 rep down and sat it down without even attempting the lift) - quick up and down with no pause every set, rest 90 sec.
b) 4X10 UB Max Deficit HSPU - 0”, 2”, 4”, 5.5” PR – rest 90 sec.
For time (rest is mandatory and should be exact):
30 UB Wall Balls 14# - 1:05
Rest 2:1 - 0:33
20 UB Wall Balls 14# - 0:46
Rest 2:1 - 0:23
40 6″ Target Burpees - 2:52
20 UB Wall Balls 14# - 0:51
Rest 2:1 - 0:26
30 UB Wall Balls 14# - 1:08
I have been always afraid of NOT using the hook grip for heavy deadlifts, even with alternating grip. Noticed the other day OPG discussing the matter and decided to give it a shot today - not to use the hook grip. Managed fine 300x3. This is very heavy for me - a PR, and the grip one of the weaknesses. Still used the hook grip for the hi-rep round. As a result, my thumbs are much happier today than after a usual DL session.
various, mostly involving a 26 lbs KB
Four rounds of:
Row 1,000 meters
Rest 90 seconds
This was unexpected. Was hoping to be in the 4:00-4:05 range, but got a bit more ambitious after the first round.
Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.
5 min each leg - hamstring stretching with a “distracted” (as per KStarr) hip joint - rubber band
3 min pancake split hold
Week 2 Day 1
Strict Press: 6x3 (reset bar just below chin, do not go all the way down to chest) 115,115,125,125,135,135
Behind the neck push press 4x8 (95,95,95,95)
Dumbbell chest flyes 4x15 (30,30,35,35)
75 pushups (20,20,20,15)
The strict press felt harder going to below chin instead of all the way.
First time doing behind the neck press.
1) 12 minute to establish a 3-Position Clean (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk.
2) EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1.
1a) 4XME Kipping Ring Dips 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.
7 rounds of:
14 Wall Balls 20/14#
7 Power Snatches 115/75#
Every round should be all out on every movement. All WB are meant to be UB.
b)185 (had to pause), 165 for the rest