6/18 (strength/power development focus)
A1 – Squat clean x 1.1.1, rest 8-10 sec bt reps, 0 sec after last rep
185—185—185—205—205
A2 – Shoulder to overhead x 2, rest 3 min x 5 sets
*3 squat clean singles, then after 3rd rep do 2 jerks. Work around 85% effort for the day with this complex, strong connection in cleans and good footwork on jerks
185 felt great….overhead felt a little sticky in lockout but leg drive and footwork were the saviors for that load
B – 1-arm alternating DB snatches x 6 heavy reps, rest 2 min x 4 sets
*start this at 70lbs, build as able. Does not have to be TNG, but try to stay close to a rep every 3-5 seconds as a marker for being in control.
70–80–85–85
C – Back squat cluster x 3.2.1, rest 20 sec bt clusters, 3 min bt sets x 4 working sets
*same load on bar for whole set, adjust between sets as needed. Challenge the triple to start and then try to move the weight as fast as you can for the 2 and 1
255–265 for the remaining 3 sets – 265 was a bit aggressive as the speed was slowing down by the 4th for the 2 and the 1, the middle two sets were decent just the last that slowed down
D1 – Single arm BB suitcase deadlift x 5 into single arm farmer carry x 25ft, rest 15 sec bt arms, 1 min after both
75
D2 – Single leg BB hip thrust x 4/side into double leg BB hip thrust x 8, rest 2 min x 4 sets
95 for the first set but I did struggle to get full consistent hip extension so I dropped back to 85
6/19 – OFF
6/20
Gait prep
+
3 min bike + 3 min easy jog
+
Any other mechanical warmup needed
+
Every 13 min x 3 sets
Run 2.4k @ 10k ‘effort’
Well i’m not 100% sure of the accuracy of the distance i was running for starters…..also I barely made the 2K with every 12 minutes so i knew 2.4 with 13 was not going to happen, but I do know that Math is hard. And lastly my legs did not want to move from wednesday so it was just a grind. 13:47—14:18—and then I died 15:52
+
3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE
Got 2 rounds
6/21
“SmackDown”
Every 3 min x 6 alternating sets (3 each)
Set 1:
2 min AMRAP:
15 Cal Echo Bike
*AMRAP TTB until 2 min Mark
26–20–22
Set 2:
2 min AMRAP:
12 Power Clean – 135lbs
AMRAP Echo Bike Calories until 2 min Mark
12–11–9
(rest as needed)
3 sets for times, try to get faster with each one
24 1-arm alternating DB snatches @ 50lbs
16 box jump overs @ 24in
8 front squats @ 165lbs (from floor)
rest 2 min bt sets
Well i was on a tight timeline today so I attempted to do this with a short rest and I was not even close to ready to push, so I did 2 sets for survival and moved with intention.
6/22 – OFF
6/23
A – OHS @ 31X1 x 3 reps, rest 2 min x 2 sets
170—185 I have more than two cents. I’m not sure I would’ve gone for the 185 but knowing it was only two I really wanted to this
B – 1-arm DB hang squat santch x 4 reps/side, build to strong load on each arm for the day
80
C – Front squat – 10 sets of 3 @ 225lbs, still sticking with minimal rest here
8:41 – these felt pretty good and strong today
D1 – Gliding hamstring curls x 6 reps for control of end range and eccentric, rest 45 sec
D2 – Straight leg hip abductions from side plank x 10-12 reps, rest 90 sec x 5 sets
done
E – Sandbag bear hug hold reverse alternating lunges x 12 reps, rest 2 min x 3 sets
100