Have to do a TON of catching up...
8/15
Olympic
Strength
Back Squat - 1x10@60, 1x8@70, 1x8@75, 1x8@80 – E3M : 225x10, 265x8, 280x8, 300x8
Front Squat - 1x5@60, 1x5@65, 2×5@70 – E3M : 155x5, 165x5, 180x5, 5
a. 3×7: Narrow Grip Bench Press – AHAP – E2M : 205 x 7, 7, 7
b. 3×7: Bent-Over Supinated Row – AHAP – E2M : 185 x 7, 7, 7
Conditioning
Every 3 Mins - 4 x 400 m SPRINT : ((forgot to write these down....FUCK))
Comments
- The strength is a superset. You should begin a new movement on each 2 minute mark. At 0: NGBP. At 2: BOSR. At 4: NGBP… etc. On the NGBP, both index fingers must touch the smooth of the bar. On the BOSR, both hands need to face AWAY from you. Make sure the bar touches your navel. No higher, no lower. On both movements, go AHAP – always with good technique. These need to be sets of 7. Do NOT break up your sets. If you do it right, you should only fail the last rep of the last set.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort