Torokhtiy Week 5 Day 2
Roll + Stretch, t spine, chest, lower body
Hyper Extensions: 2 x 8 @ 35, 8 @ 70
Clean + Front Squat + Jerk: 2 x 2+1+2 @ 135, 2 x 2+1+1 @ 155, 1+1+1 @ 170, 2 x 1+1+1 @ 185
Front Squat: 3 @ 135, 3 @ 155, 3 @ 170, 3 @ 185, 3 @ 205, 3 x 2 @ 225
stretching, saunaing
Torokhtiy Week 5 Day 1
roll + stretch + body weight extensions
Good Mornings: 2 x 6 @ 55, 2 x 5 @ 85
Snatch from Hip: 2 x 3 @ 95, 1 x 3 @ 110, 2 x 3 @ 120, 3 X 2 @ 135
Snatch Push Press: 2 x 3 @ 95, 1 x 3 @ 110, 2 x 3 @ 120, 3 X 2 @ 135
Back Squat: 3 @ 175, 3 @ 225, 3 @ 245, 3 @ 265, 3 x 3 @ 280
Stretch, Sauna
Torokhtiy Week 4 Day 6
saturday work
roll out + stretch
Hyper Extensions: 3 x 8 @ 45
Snatch: 2 x 3 @ 75, 3 @ 958, 2 x 3 @ 110, 2 @ 120, 2 x 2 @ 130, 1 @ 140 (was not feeling to good on these)
Clean and Jerk: 3 x 2+2 @ 135, 2 x 2+1 @ 155, 1+1 @ 165, 2 x 1+1 @ 185
then i worked up to a 240 lb clean, a PR i think
Then, 3 x db bench + curls
Then, 30:20:10 Ball Slams x Step Ups
20 minutes on the tread. Jogging and incline walk.
3 Sets.
8 reps DB press at 50 lb
10 rows
10 lat pull downs
10 deadlifts
10 burpees
20 minutes on the tread. Alternated 1 minute jog and 1 minute walk. Kept the heart rate guessing.
Cool down.
What up March.
1 hour on the tread. 25 minutes of it jogging. Watched IU blunder their way to a win so that got me hyped.
Torokhtiy Week 4 Day 5(ish)
Took yesterday off and just stretched and did neck rehab to work on my self diagnosed pinched neck nerve.
Stretched and rolled for a while.
Hyper Extensions: 4 x 6 @ 50
Clean and Jerk: 2 x 2+2 @ 105, 2 x 2+2 @ 135. 2+2 @ 155, 2 x 2+1 @ 185, 1+2 @ 185
Clean Pulls 2 x 3 @ 135, 2 x 3 @ 155, 3 @ 165, 3 @ 185, 3 x 3 @ 225
Back Squat: 3 @ 135, 3 @ 155, 2 x3 @ 185, 3 @ 225, 3 @ 275, 3 @ 225
Stretch, Sauna, MF WKND
35 minutes on the tread. 15 jogging.
20 minutes on the tread. 10 of it running.
Kettlebells and dumbbell press and abs
Torokhtiy Week 4 Day 3
WOOOOFFFFFF My body is broken. Front Squat – a – palooza today.
Stretched and rolled for a while.
Good Mornings: 2 x 6 @ 50, 4 @ 85, 2 x 4 @ 115
Hang Snatch: 3 @ 75, 2 x 3 @ 95, 2 x 2 @ 115, 2 @ 120, 4 x 2 @ 135
Front Squat + Jerk: 2 x 2+2 @ 105, 2 x 2+2 @ 135. 2+2 @ 155, 3 x 2+2 @ 185, 2 x 1+1 @ 195, 1+1 @ 205 (pr split jerk)
Front Squat: 3 @ 135, 3 @ 155, 2 x 3 @ 185, 3 @ 205, 3 x 3 @ 225
brief stretch, brief sauna
Mass made Simple
W/u
3 x 2-3-5 @ 165
3 x 8 DB row @ 70
3 x 2-3-5 single arm shoulder press @ 40
3 x 3 barbell complex @ 115
30 back squat @ 115
Stretches
Peace.
