3/28/17
A) Power Clean:
- 8×3 @ 75-85% of best triple
B) Jerk:
- 5×3 @ 60-70% with 3 sec pause in split
C) Cardio + Structural Balance:
- 50m One-Arm FC w/ DB (50#)
- 30 sec FLR
- 50m One-Arm Waiter Carry w/ DB (50#)
- 30 sec FLR
- x 5 Rounds ~20 min
A) Power Clean:
B) Jerk:
C) Cardio + Structural Balance:
A) Front Squat:
B) Snatch Triples:
C1) DB Bench Press:
C2) Feet Elevated Ring Row:
Cardio:
This week has been great for the most part. A little muscular soreness and definite overall fatigue, but hitting my numbers. I am 2 weeks out from my meet!! Looking forward to getting on that platform and crushing my total from Nationals!
Friday Day 5
**Note – I did not feel great. Stress and work overload had me with little food in my system and not training until 6 pm. If you know me, you know this is REALLY late for me to be training. I had no idea what to expect or if I would even get close to any of the percentages I was expected to hit. I surprised myself!!
Mash Method Back Squats
Deadlifts from 4″ deficit 1rm then -15% for 3 – worked my way up to 355# and then dropped down to 300# for 3 (no belt)
Accessory Work:
Saturday Day 6
Mash Method Bench Press
So pumped to hit this 2 weeks out from my meet!!!
Accessory Work:
Ended the week on a great note!!! One more heavy week then a taper before my meet!!! Let’s GO!
Next Meet: April 8
Weight: 72.3k
A) Deadlift:
B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng)
C1) Press:
C2) Chest supported Row:
Cardio:
A) Clean and Jerk to a heavy double:
B) Front Squat sets @ 245#
C) Bulgarian Split Squat (4 seconds down, 2 second pause, fast up)
1000m walk outside
Probably feeling slightly more beat up than normal with the extended training cycle. This would normally be my taper week, but I have two more weeks after this week ends.
Weights are feeling good and hitting the numbers I am supposed to hit, so there is that 🙂
Wednesday Day 3
High Bar Squat 3rm at RPE8 – worked up to 260#/118k (5# more than last week) and it felt great. I remember when hitting this for a double was extremely tough!
Followed this with -10% for 2×3 at 235#/107k
Squat Bottoms 3rm – worked up to 240#/109k no belt (5# more than last week)
Accessory Work:
Thursday Day 4
Speed Bench (Alternate Grip) with bands/mini bands
These are great to work on continuing to accelerate until lockout!
Accessory Work:
Next Meet: April 8
Current weight: 71.7