Torokhtiy Week 7 Day 4
Was really hoping this would be an easy day, it only had two movements prescribed but i was huffing and puffing and sweating like a pig in the first 15 min.
roll, stretch, hang/decompress
Hang Snatch: 2 x 2 @ 95, 2 x 2 @ 115, 3 x 2 @ 130
Clean + Jerk: 3 x 2+2 @ 135, 2 x 2+2 @ 155, 2 x 2+1 @ 185, 1+1 @ 191, 1 +1 @ 205, 2 x 1+1 @ 215
stretch
Jim Wendler 5/3/1 BTM Week 3 Day 1
Dynamic Warmup
Squat: 1×5 @ .75, 1×5 @ .85, 5×5 @ .95
Press: 1×5 @ .75, 1×5 @ .85, 1×5 @ .95, 1xAMRAP .75
Chins
Pull a parts
Jumps
Squat
225 x 10
245 x 10
265 x 8
285 x 4
Dips
4 x 15
DB Bench
45s x 12
DB Curl/Press x 12
55s x 12
DB Curl/Press x 12
60s x 12
DB Curl/Press x 12
65s x 12
DB Curl/Press x 12
5 Rounds
Jacob’s Ladder x 100 feet
Walking Lunges x 20 each leg
5 Rounds
Jacob’s Ladder x 100 feet
Push-Ups x20
5 Rounds
Jacob’s Ladder x 100 feet
Pop Squats x 20
5 Rounds w/ buddy
Jacob’s Ladder x 20 calories
Plank and/or core exercise until buddy is done
Catalyst starter program week 1 day 4
Or: why the hell is this workout the end of the first week? I’m tired.
5 minute bike, dynamic, PVC, and empty bar warmups.
Snatch: work up to heavy single
Got up to 135lb, couldn’t get under 145 for the life of me so I moved on.
Clean and jerk: work up to heavy single
Got up to 195lb comfortably
Front squat: work up to heavy single
Got up to 225lb and still hate front squat
Rip some DB flat/incline bench fer da
3.31 Miles 28 minutes 52 seconds
8:42/mile
Torokhtiy Week 7 Day 3
pls halp, my body is broken. but for real i cannot wait for this program to be over, while i am loving the gains, my nervous system is whacked and i need some rest
roll, stretch
Good Mornings: 3 x 8 @ 65
Snatch: 2 x 3 @ 65, 2 x 3 @ 95, 3 @ 115, 2 @ 125, 2 @ 135, 2 x 1 @ 145
Clean: 2 x 3 @ 135, 3 @ 155, 3 @ 170, 2 x 3 @ 185
Back Squat: 3 @ 185, 3 @ 215, 3 @ 235, 3 @ 255, 2 x 3 @ 275
stretch, sauna
Standard Warmup
5 minute row
40 arm raises
10 arm circles
leg swings
Set
Back Squat
30 @ 95
20 @ 135
10 @ 175
5 @ 225
3 x 10 heavy row @ 100/110/120
5 x 10 Upright row 50/60/70/80/80
3 x YTWL’s
3 x shoulder raises
3 x SA DB Row 65
1 x back fly’s
3 x Lat pulldowns 100/115/130
Cooldown
Ab set
planks
sauna
Torokhtiy Week 7 Day 2
rough one, but hit all the reps.
roll, stretch, some hanging, some hyper extensions
Power Snatch: 2 x 2 @ 75, 2 @ 93, 2 x 2 @ 110, 2 @ 120, 4 x 1 @ 135
Clean + Jerk: 3 x 2+2 @ 135, 1+1 @ 155, 1 + 1 @ 165, 2 x 1+1 @ 175, 1+1 @ 190, 2 x 1+1 @ 205
Clean Pull: (was lazy on this, didn’t do the right rep scheme) 5 x 3 @ 205
stretch, sauna
6 way Barbell Complex: 6 Rounds
Deadlift x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat x 6
Push Press x 6
Reverse Lunge x 6 each leg
Pull Ups x 6
Leg Lifts x 25
4 Count Flutter Kicks x 25
Toe Touches x 25
2 Count V-Ups x 25
Plank x 1 min each side
