gained some LBs this weekend. gonna have to sweat thems off.
oh nine oh nine
AM: Dog Walk, Stretch, Reverse Hypers + 4 x 9 @ 195 Back Squat
PM: Roll Stretch
Dead Lift: 9 @ 135, 9 @ 225, 5@275, 3 x 3 @ 315
3 x max reps pull ups ( 12,7,6) SAD!
Break up as needed: 20 reps @ 2 plates row machine, 20 reps 1 plate, 40 reps no plate
2 min: 2 x (30 sec hollow holds on ground, 30sec hollow hold on bar)
Saunaed hard,
lite jump roping for 10 min then 10 min of jump roping w/25lb weight vest for recovery.
Then chores
20min on treadmill at variable speeds and inclines to burn off pizza
Rowing block: Start at 250m and decrease 50m each round to 0m. Row – 5x clap push-ups – 10x reverse fly @ 25# – 15x shoulder press @ 25#
10 minute EMOM: clean+Front squat+ hang clean. 135×6, 165×1, 185×3
Six Way Barbell Complex @ 110lbs: 6 reps each barbell exercise and 20 pushups, attempt to not put the bar down until pushups (forearm deep fryer)
Deadlift + Bent Over Row + Hang Clean + Front Squat + Push Press + Back Squat + 20 Pushups
100 reps Deadlift x 220lbs: 15, 15, 10, 10, 15, 10, 15, 10
Front Squat
177 x 2
199 x 2
199 x 2
199 x 2
221 x 2
A little double duty today!
AM: Reverse Hypers and 10×3 Back squat @ 235
PM: meat head mania! Worked up to 2×2 @ 135 power snatch then worked up to 2×2 power clean @ 205. Next, worked up to 5@185 bench press in sets of 5 then die 3 x 25 @ 95 close grip bench then did some preacher curls (ha) then a partner tail pipe (3x row250m while partner holds 28kg bells in rack position)
Dynamic W/U
Then:
Bench press 5×3 @ 165-185-185-205-205#
Then:
Bench press 10×10 @ 115#
Then:
100 dips
Then:
100 pull ups
Then:
100 push ups
2000 meter fin – 38:35
DT @ 154lbs
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Secret Service Snatch Test (Not a great idea to finish w/ this but oh well)
KB Snatch x 140 (70 each arm)
Early morning smolov sesh. Weights were 20lbs too low, need more plates for the garage gym.
Stretch, bird dogs, reverse Hypers
7×5 @ 190 back squat
Sauna sesh this afternoon
Dynamic W/U
Running block: 5.5min run/ 1min walk/5.5min run.
Rowing block: 450m row/12 squat jack, 400m/12 squat jack, 350m/12 squat jack, 300m/12 squat jack, 250m/squat jack, 200m/squat jack
Floor block: three rounds of 20x bicycle crunch, 12x hip thrust, 6x upper rack KB squat, 6ea SA KB press, 3ea one foot bicep curl, 6ea hollow hold press
SeaLab Fitness 