comment 1

Shinn Workouts 02.05, 02.07, 02.09, and 02.12.18

Sorry I’ve been MIA. Last week my focus was on the LSAT but was still able to get a few good workouts in. As for the LSAT it went well. I was cramped for time and had a few mins after each section for review. I saw where I need to improve upon for when I take it again in June.

Week 5 Day 1

Warm Up

Bosu Ball Series- 3 x 5ea

OH Squat- 3 x 10

Banded Glute Bridge- 3 x :30ea

Core Lifts

Power Snatch- started at 65% for doubles and worked up 5% until 85%, from there did 145lb, 150lb and 155lb for singles

Power Clean + Split Jerk- started at 65% for doubles and worked up 5% until 85%, from there did 220lb, 231lb, 242lb for singles

Back Squat- take -10% off best 3RM for 5 x 3, did all my sets at 295lb

Snatch Pull- 3 x 3 work up, sets were at 242lb, 253lb, 264lb

Accessories

Barbell Rollout- 3 x 15

Hanging Leg Raise- 3 x 15

Week 5 Day 2

Warm Up

Monster Walks- 3 x 12ea

Banded Deadbugs- 3 x 12ea

Bosu Ball Series- 3 x 5ea

Core Lifts

Snatch Grip Push Press- work to 3RM, then -10% for 3, worked to 225lb, drop set at 205lb

Snatch Balance- 5 x 3 at 70% 1RM, all sets at 125lb

Accessories

KB Front Rack Step Up- 3 x 6ea

Pistol Negatives- 3 x 6ea

Week 5 Day 3

Power Snatch from blocks- 6 x 2 at 70% 1RM, all sets at 125lb

Clean from blocks- 6 x 2 at 70% 1RM, all sets at 200lb

Back Squat w/ 2 sec pause at bottom- work to 2RM, then -5% & -10% for 2, worked to 300lb, drop sets at 285lb and 270lb

Clean Pull- 3 x 3 work up, sets at 340lb, 365lb, 385lb

Accessories

Barbell Rollout- 3 x 15

Hanging Leg Raise- 3 x 15

Week 6 Day 1

Warm Up

Monster Walks- 3 x 12ea

Bosu Ball Series- 3 x 5ea

Seated Box Jumps- 3 x 5

Core Lifts

Power Snatch- started at 65% for doubles, worked up 5% until 85%, then did 155lb, 160lb, 165lb for singles

Power Clean + Split Jerk- started at 65% for doubles, worked up 5% until 85%, then did 220lb, 230lb, 235lb for singles (cleans didn’t feel good but jerk were on point)

Back Squat- take -10% off best 3RM for 5 x 3, all sets at 295lb (felt really easy)

Accessories

KB Thruster- 3 x 6

KB Clean & Jerk- 3 x 4

1 Comment so far

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s