**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
I worked on kipping HSPU. Did 1 set of ME HSPU in 5 min. Got 16 to 2 ab mats, about 3 every 45 seconds or so. I'll continue to work on this and record my progress.
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch 75#, focusing on form.
So I misread this and ended up doing an EMOM for 15 minutes until I realized my mistake, so I stopped there because I was already over 10 sets. The high hang snatch helped me keep the bar close, and I struggled a little with the snatch with no foot movement--mostly because I was trying to keep it in close and focus on my feet and meh. It went ok overall, not a terrible snatch day. All squat snatches.
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80% 120# This was a-okay until about set 8. Then all of a sudden I fatigued pretty bad. I got my double bounce back on my dip though, and after that it was a LOT easier. I was doing too slow of a dip because I got used to all those pause dips.
Work on perfect footwork and mechanics.
D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs) 85#
20/15 Strict Handstand Push-Ups 10 seated DB press 30#, 5 kipping HSPU to two ab mats.
43:37, This was a little rough. I did all the snatches light, but still had to do them in singles. My muscle endurance for the snatch just sucks right now. The DB presses were difficult but not impossible, and the kipping HSPU were ok, I just kept failing on that last one. I might need to up the weight on the DB press next week.
Showing posts with label seated DB press. Show all posts
Showing posts with label seated DB press. Show all posts
Friday, January 2, 2015
Tuesday, December 30, 2014
december 30, 2014 (invictus skills & conditioning transition week)
**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec
B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.
C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round.
20 Deadlifts (225/155 lbs) singles
20 Strict Pull-Ups 30# seated DB press 10/12/13
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.
D. Accessory work.
Handstand walk, butterfly pull up
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec
B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.
C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round.
20 Deadlifts (225/155 lbs) singles
20 Strict Pull-Ups 30# seated DB press 10/12/13
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.
D. Accessory work.
Handstand walk, butterfly pull up
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