Monday, April 16, 2018

Update... rest is good

Training today:
prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up to hand x 5+5
36 kg Get-up x 1+1

36 kg Snatch x 5 EMOTM x 20 min

Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3

Neutral grip pull-up x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps push-down x 150 x 12, 12


Friday, April 13, 2018

Update:

Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to the hand x 5+5

36 kg Two-arm swing x 5 every 30 seconds x 10 min

barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2

Neutral grip Pull-up x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps push-down x 190 x 6, 6 

Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.

Wednesday, April 11, 2018

Back on track...

Rest from 4-6 thru 4-10
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5

24 kg Snatch - 100 total reps 044 protocol 3 min series

Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3

Neutral grip pull-up x 8 x 5 sets
leg press calf raise - 400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7

Thursday, April 05, 2018

Keeping it rolling...

4-3 and 4-4 - Rest

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to Tall Sit x 5+5

32 kg Two-arm Swing x 10 EMOTM x 10 sets

Barbell work (weight x reps x sets)
DL - 335 x 3 x 3
MP - 115 x 5 x 3
SQ - 255 x 5 x 3
Bench - 215 x 3 x 3

Neutral grip/chin Pull-ups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6

Off to Phoenix to teach FMS level 1 Movement Experience

About Me

My photo
Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

Blog Archive