Missed thursday and friday travelling but i got some work in on saturday.
Low back is jacked up from travelling so much and sitting and not stretching.
Torokhity Week 8 Day 6
Hyper Extensions: 3 x 8 @ BW, 8 @ 45, 2 x 8 @ yellow band
Snatch: work up to 2 x 1 @ 155
Clean and Jerk: work up to 2 x 1 @ 215
Back Squat: toast by the time i got to this so i worked up to 3 @ 265
some pause front squats
min rep challenge box jumps and wall balls.
Catalyst starter program week 3 day 1
Missed yesterday for a work thing so I’m feeling stronk with an extra rest day.
Instructions: up weight where possible.
5 minute bike and warmups
5 x 1 clean and jerk @ 185, 185, 195, 205, 215lb (10 off personal best and it felt great)
3 x 3 clean pull @ 235lb
5 x 3 back squat @ 225, 245, 245, 255, 265lb
Hit some chesty bois and ab work to end out.
1 hour 10 on the tread.
10 minute elliptical. 35 minute tread.
I didn’t want to do a leg day this week because I am supposed to have a race Sunday, but weather looks crappy so I did a fairly light one. I also spent an hour last night doing mountain bike jump practice so my legs weren’t 100%
Standard Warmup
5 min row
40 arm raises
10 arm circles
leg swings
Set
3x
10 x SL glute press 55/70/100 (did 5 on a 4th round at full stack 160)
20 x hip adduction 160
20 x hip abduction 250
Then
3 x
@ 45/96/95
5 x deadlift
5 x bent over row
5 x hang clean
5 x front squat
5 x OH press
5 x good morning
Then
3 x 10 assisted dips 40/35/30
2 x 5 assisted dips 20
Cooldown
abs
Torokhtiy Week 8 Day 3
Preemptive post here since I have an hour window to get to the gym, lift, shower and get to a 1pm meeting.
warm-up
Goodmorning: 2 x 10 @ 53, 2 x 8 @ 85
Snatch: 2 x 3 @ 95, 3 @ 115, 2 x 2 @ 130, 1 @ 140, 2 x 1 @ 150
Clean + Jerk: 2 x 1+2 @ 135, 4 x 1+1 @ 155
stretch, meeting
Catalyst starter program week 2 day 3
5 minute bike and all the warmups
5 x 3 power snatch working from 95-125lb for last 2 sets
5 x 3 (1+1) power clean + power jerk @ 135, 155, 155, 165, 165lb
5 x 3 overhead squat @ 135lb
Made myself get some ab work in after, still hate it
Torokhtiy Week 8 Day 2
Still feeling weak, maybe im dying? did my workout in the grass patch at they gym outside and caught some rays on my white thighs.
walk at 13 grade on tread mill for .4 miles
Hyperextensions: 3 x 8 @ 45
Hip Snatch: 4 x 2 @ 65, 4 x 2 @ 95
Clean + Jerk: 2 x 2+2 @ 95, 2 x 2+2 @ 115, 2 x 2+2 @ 135, 1 x 2+2 @ 155, 2 x 1+1 @ 185, 2 x 1+1 @ 205
walk at 13 grade on tread mill for .6 miles
stretch, sauna
3.11 Miles 25 minutes 48 seconds
8:17/mile
