Ok Since so many people are having trouble reading this blog and keep f'ing up doing the sets wrong i am going to go to the way everyone else wants cause you all anger me i love you all!
So from now on all workouts will read as follows
Sets, then reps
SETS THEN REPS
so in first o-lift today its 7 sets of 2 reps
in the back squat its 1 set of 8
in the push press its 5 sets of 3
SETS THEN REPS SETS THEN REPS SETS THEN REPS SETS THEN REPS.
Please make sure all newbies understand cause if anyone else asks me im going to blow the gym up!
That is all and you can all thank our newest comp athlete Clay for letting me know i should be more like Rudy in these blogs
Just wait till you see the new FAQ's page thats coming!
O-lift
7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow
Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.
Clean deadlift - 110% (of clean) x 3 x 2
Strength
Back Squat: 1X8 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 1X3 @ 95% – rest 2:00-3:00 between sets.
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Wod -
4 rounds for time
10 burpee box jump overs(over is 1)
20 C2B pull ups
50 Dubs
AP- 45 HSPU for time
Dave thank you for the clarification, I now feel stronger than ever... no longer doing eight sets of singles at 50% (50/100)
ReplyDelete165# and 175# cleans off boxes
squat up to 295#
pp: 155# dude my shoulders
fs= 155# didnt go up from there, too lazy to get more weights
3 rounds for time:
2 L-sit rope climbs hands only
10 burpee box jumps
400m run
time unknown
post workout nutrition- beer, cheeseburger, orange cinnamon rolls
eat heavy, lift heavy!
Box clean and jerk 195 & 225#
ReplyDeleteClean DL 255#
BS up to 320#
PP 165#
FS 165#
WOD 5:45 am class
box clean up to 250 fail at 260
ReplyDeleteclean dl up to 315
bs up to 365
behind head pp up to 215 and 2 rep at 235, fs up to 235
did 2 rds of wod
clean off high block worked up to 155lbs!!
ReplyDeleteclean DL 165lbs
BS 140, 155, 65, 175, 195lbs
shoulders were smoked, worked shoulder mobility exercises instead of PP
Pause FS 155lbs
WOD 17:13
AP worked coach carl's hspu progressions; then did 5 sets of 5, not timed
Box clean and jerk 95#
ReplyDeleteClean DL 155#
BS 140, 150, 160, 190
PP 95#
FS 140#
WOD - Gave myself a 15 minute time cap because I had to leave
2 rounds in 14:57 with the blue band for pull ups.