Dynamic warmup and prep
5 x 1 snatch @155lb. Missed the first by a hair, then couldn’t even get 135lb up.
I’m so deep in my own head about this lift. Hit 145 and 150 with ease warming up.
Gonna spend some time doing heavier overhead squats and snatch balance before I snatch again.
3 x 1 clean @ 225lb
2 x 3 back squat @ 280lb
Back squat for weight – 305lb
3 x 1 split jerk @ 245lb
3 x 10+10 Arnold press + plyo push-up
2 x 60s dead bug + 45s each – side plank
Cool down and head home
Rolled out, some shoulder warm up.
BB Shoulder Press – TM = 185
x10 – 45 lbs
x8 – 75 lbs
x5 – 85 lbs
Working Sets
x 3 – 135 lbs (70%)
x 3 – 150 lbs (80%)
x 3+ -165 lbs (90%) I did 4 reps
AMRAP – 135 (70%) – 10 reps
SuperSet
4×10 – DB Light Shoulder Fly’s – 20#
4×10 – DB Frontal Raises – 20#
SuperSet
4 x 10-12 Heavy DB Shrugs – 75#, 85#, 95#, 105#
4×15 – Light DB Biceps Curls
I also did this Exterior Cable Rotation thing, strength the shoulders. did 3 sets on 8 each arm, low weight.
Rolled out and dipped out.
Dynamic warmup and a little extra to open my hips up, they tight.
5 x 2 x 1+1 muscle snatch + overhead squat @110lb
3 x 1 clean from blocks @ 200lb
3 x 5 snatch grip, deficit deadlift @ 175lb
4 x 2 tempo front squat (3,1,3) @ 185lb
3 x 10+12 DB skull crushers + barbell curl
Back Squat – TM = 295
x 10 – 135 lbs
x 5 – 155 lbs
x 3 – 155 lbs
Working Sets
x 3 – 205 lbs (70%)
x 3 – 235 lbs (80%)
x 3+ -265 lbs (90%) I did 4 reps
AMRAP – 205 (70%) – 11 reps
4×10 – Hamstring Curls
4×10 – Calve Raises
4×8 each – REFSS
Abs/Core
Stretch
Bench Press – TM = 245
x 10 – 105 lbs
x 5 – 115 lbs
x 3 – 135 lbs
Working Sets
x 3 – 170 lbs (70%)
x 3 – 195 lbs (80%)
x 3+ -225 lbs (90%) I did 4 reps
AMRAP – 170 (70%) – 10 reps
5 x 10 – DB Flys 35#
5 x 10 – Light Incline bench – 135#
5 x 10 push ups
Abs/Core
Stretch
Deadlift TM = 345 lbs
x 8 – 135 lbs
x 5 – 185 lbs
x 3 – 200 lbs
Working Sets
x 3 – 241 lbs (70%)
x 3 – 275 lbs (80%)
x 3 – 310 lbs (90%)
AMRAP – 241 (70%) – 10 reps
5 x 10 – Cable rows
5 x 10 – Lat Pull downs
5 x 10 – Pull ups
Abs
10 Rounds
Power Clean x 10 @ 155lbs
Burpee + Pullup x 10
AM: .7 mile walk, 1.4 mile run slowly then 50 KB swings
Squat – 5×135, 5×225, 5×275 (2sec pause every rep for first three sets) , 5×295, 5×315
Power clean – 3×135, 3×185, 3×205, 2x2x215
Brian Cushing arms trying to get JAKT & STAKT
Week 2 day 2
Warm up: 10 squats, 5 push ups, 5 jump squats, 15 reverse Hypers
2×10 back squat @ 145
5 rounds 10 KB press ea arm @ 24kg, 5 pull ups
Pulled the same muscle in my neck on both sides so idk what’s going on
UPDATE: PM SESH!!!!!
Warm up: 10 squats, 5 push ups, 5 jump squats, 15 reverse Hypers
2×10 back squat @ 145
5 rounds EMOM 5 Pull ups 10 Curls, 10 OH Press @ 35s
5 rounds (1 turkish get up ea side @ 24kg, 5 push ups)
4 rounds 30 seconds hard running on curve treadmill, 1 min rest
sauna
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