151117 Deadlifts

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#295)

B: Hi reps
Deadlift #185 x 21-15-9
DB Shoulder Press #30 x 15-12-9

151106 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#285)

B: High Reps
-Deadlift #185 x 21-15-9
-DB Shoulder Press #30 x 15-12-9

151022 Injured

Warm up:
5 min DROMs

A: 3 sets of:
Good mornings
#125 x 5

B: 3 sets of:
#30 x 10 DB shoulder press
5 rings dips
10 #10 plate lateral raises

121116 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155

BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.

Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.

Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50

121021 Handstand practice

Buy in:
Foam rolling
hip and shoulder MOB

Skill:
15 minutes chest to wall Handstand practice.
Notes: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall.

Handstands were much better than I expected. No issues with keeping the required position.

Metcon:
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
1a) 40# DBs
1b) 95#
1c) 95#
1d) green band

121009 3RM (touch and go) Power Clean

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB

Strength:
15 minutes to establish a 3RM (touch and go) Power Clean.
185#

Metcon:
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Score:
1a) 35# x 3; 40# x 1
1b) 15#
1c) 75#
1d) 95#

First time doing this variety of BB step-ups so I chose a weight I thought I could get through UB. Next time try 85-90.