5/22
Olympic
Pause First Pull + Clean & Jerk - 7x1+1 (r:60s) : 115x1, 1, 1, 1, 135x1, 1, 1
Strength
Squat - 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% (r:2-3m) : 300x5, 315x3, 3, 335x1, 1, 1
1 1/4 Front Squats : 4X3 (r:90s) : 115#x3, 3, 3, 3
Conditioning
Comments
- Well, I didn't make it back yesterday to do my strength stuff. I will be doing it today (even though this is my usual off day)
- With olympic lift, pause 3 seconds at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the pause first pull
- I feel it bears repeating...front squats SUCK. I kept everything light again today. We will see how the rest of the week goes.
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