5000m Row @ 2:00 Pace before work. Dont want to push shoulder too quickly before I go back to snatching.
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Bishop 3-09-20
EMOM Clean + Press – 5×135, 3×165, 3×185, 2×205, 2×215
EMOM BB curl slow on negative 1x8x95, 2x8x105
3×10 dips
3×6 pull ups
3×20 pull aparts
2×2,3,5 SA DB press 40#
Then Swam with the local Masters team did a cool 2000yrds
Wickes 3/9
Started 531 today
Basic leg day warmup then
3 rounds:
Stair climber 3min @ level 9
20 KB goblet squat @30#
BB back squat
10@135
10@155
5@175
5@205
5@230
4×6@175
Pull-ups 5×10
Close grip land mine row 4×8@85
Straight leg deadlift 4×10@135
Davlantis 3-9-20
Starting week 4 of 4 on this cycle, trying to get everything feeling good regardless of weight
Dynamic warmup and prep
3 x 1 power snatch @ 145lb and 2 drop sets @ 135lb – supposed to be power, but I’m adding an OH squat to keep working on getting comfy down low
4 x 3+6 speed back squat @ 215lb + BB good morning @ 145lb
3 x 5 seated box jump @ 30” – working to maximize verticality and minimize knee bend to get up
2 x 10+60s+45s ea ab rollout + deadbug amrap + side plank
Cool down and stretch
LaBrake 03.09.2020
Shoulder feeling p tender after that 44kg press attempt…
1000m row warm up @2:00 pace
1000m @ 1:55, 1000m @ 1:50
2000m row @ 1:45 until you’re about to blow up then EZ. Made it 1300.
DeSapio 03-07-20
Row x 30 min easy pace
5 Rounds
Double unders x 25
KB Swing x 25
Bishop 3-08-20
3 mile HIIT run
4 rounds: 150m row all out followed by 10 goblet squats
Pause bench 2×2,3,5 185, 225
And then some curls and presses
Davlantis 3-7-20
Dynamic and prep, extra sauce on the warmup today really trying to lock some things in and go heavy
2 x 1 snatch @ 155lb, 165lb – matches previous best but I weigh about 20lb less so I’m gonna count that as a new best
1 x 1 clean @ 225lb – any good feeling I had after snatches disappeared when I missed 240lb twice and 235lb once. Can’t win em all
3 x 2 back squat @ 245lb
3 x 10+10 wide grip pull-ups + Pendlay row
Added 3 x 6-8 bench @ 185lb, 3 x 5ea 3-position curl, and 3 x 12 OH tricep extension to finish out
Cool down and stretch
Bodyweight down to 187.5lb. 12.5lb to go to goal weight
LaBrake 03.07.2020
1000m row
Squats/stretches/band work
OH KB press work up and attempt to press @44kg, missed 2x. Then push pressed it then missed again all w/right hand
15 min EMOM snatches @ 24kg Griveks style (I think I spelled that right). It’s where you try and accelerate the bell on the way down as fast as possible then use hips to slow it down. Basically makes the snatch a 2 way movement and increases grip difficulty
50 fat bar curls
5k Row, nice n EZ 25 stroke rate @ 20:00
Bagels n Lox
Bishop 3-6-20
EMOM Whip snatch – 95×8, 115×8, 125×8
EMOM clean grip Snatch – 95×8, 115×5, 135×3
EMOM Squat – 5×135, 5×225, 3x 2,3,5 255, 275, 315
3×10 chins
3×10 shrugs @ 90
SeaLab Fitness 