AM: Week 3 Day 2
Warm up, 1 min plank
2 x 10 Back Squat @ 155
5 x 10 KB press ea arm @ 24kg, super set 5 pull ups
PM: Repeat-ish
warm up, 2 x 10 Back Squat @ 155, 185
5 rounds emom (15 min) of [ 5 pull ups, 10 curls, 10 oh press @ 30)]
5 rounds 1 turk get up ea arm @ 24kg, 5 push ups
Dynamic warmup and prep
1 x 1 snatch + 3s hold at bottom @ 125lb
2 x 2 snatch + 3s hold at bottom @ 115lb
Snatch for weight – 145lb (just really focusing on being comfy in the catch position at the bottom)
5 x 1 halting clean and jerk @ 80, 80, 85, 85, 90% @ 2min rest each
1 x 1, 5 Snatch grip deadlift @ 175, 135lb
2 x 2 Front squat @ 225lb, 200lb
2 x 10ea + 10 YTW + body weight dips
Nice 4 day break felt great today. Also BW was surprisingly 194.
PM1: 3 rounds of the warm up
1 min plank
1×20 back squat @ 155
5 rounds EMOM of 2×10 snatch 1×5 power push ups
4x30seconds on woodway tread (15 sec build, 15 sec sustain) 1 min rest
PM2: did it again minus no running
5 Rounds
Power Clean @ 198lbs x 5
Glute Ham Raise x 5
5 Rounds
Power Snatch+OHS @ 110lbs x 5
DB Snatch @ 55lbs x 5 each arm
Bench Press – TM = 245
x 10 – 85 lbs
x 5 – 115 lbs
x 5 – 135 lbs
Working Sets
x 5 – 185 lbs (75%)
x 3 – 210 lbs (85%)
x 1+ -235 lbs (95%) I did 2 reps
AMRAP – 185 (75%) – 10 reps
5 x 10 – DB Flys 35#
5 x 10 – Push Ups
5 x 10 – Light Incline Bench – 135#
5 x 15 – Tricep Pull Downs
4 x 12 – Over Head Tricep Extensions
Rolled out and stretch
Squat – 8×135, 5×225, 5×235, 5×265, 5x5x300 (this ended me)
Press – 5×95, 5×115, 5×125, 10×95
Chins – 50
Dips – 50
Pull aparts – 50
01-19
10 mile ruck @ 40lbs – 1:53:06
01-20
Squat
225 x 10
225 x 10
255 x 10
255 x 10
Hang Clean
135 x 10
165 x 10
185 x 10
185 x 10
Deadlift
225 x 10
245 x 10
245 x 10
275 x 10
Warm up.
Deadlift TM = 345 lbs
x 8 – 135 lbs
x 5 – 185 lbs
x 5 – 200 lbs
Working Sets
x 5 – 260 lbs (75%)
x 3 – 295 lbs (85%)
x 1+ – 335 lbs (95%) did 2 reps
Joker Sets
x1 – 365 lbs (105%)
x1 – 385 lbs (110%)
x1 – 405 lbs (117%)
AMRAP – 260 (75%) – 8 reps
4 x 10 – Wide grip BB row
4 x 10 – Close grip BB row
4 x 10 – DB Row – 70#
3 x 15 – Bicep Curls
3 x 15 – Hammer Curls
Kb play and power cleans for movement
Shrugs 8×135, 3x5x225 (5 three sec negative chins)” between sets)
Barbell curls, kn press, dips
Stretched for 15min
Swam – 1,300yrds
Starting 531 building the monolith on Monday. Round four here we go bb gainz train doesn’t stop.
Dead lift – 10×135, 5×225, 5×275, 5×315, 5×365, 2×405 kind of a dumb jump but eh was feeling good.
Incline bench – 5×70 drop set 5×50 x3rounds
3 rounds of Curls and dips
Stretched for 15min
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