Week 1: (all the lifts will following these rep schemes and our days/lifts above)
Percentages based on 90% 1RM.
80% x5
85% x5 or max reps
5 x 310
5 x 330
5 ( or max reps) x 350- 9 reps
22-22-22 Pullups + 40 GHD situps
3 RNFT (Rounds Not For Time)
25 KB swings (2 pood (70 some #s))
25 GHD Back Extensions
Monday 4 Jan 10: Military/Shoulder Press
5 x 115
5 x 125
5 x 135
Oly - 2 cleans (yes, this means squat cleans) on the minute @ 80% 1RM for 15 minutes (Rx was 8 min, but I wanted to do more)
30 Cleans x 165
3 RNFT
30 second L-sit (hold to failure then single leg L-sits with 1 leg on the ground)
15 Knees to Elbows
15 Toes to Bar
My first 2 Muscle Ups!!!
Tuesday, 5 January 10: Who knows...I did something though
Wednesday, 6 January 10: Again, who knows. It was the night before the PFT so I don't think i did anything.
Thursday, 7 Jan 10: PFT and Squats
PFT: 20 Pullups, 100 Situps, 3 Mile run: 19:51 = 288/300 pts available.
PR in dead hang pullups. First time I broke 20 dead hangs on a PFT!
Back Squats
5 x 195
5 x 210
5 x 220
Snatch Push Press: 3 on the min for 5 min @ 80% 1RM Snatch: 145
Snatch Technique work with Justin from Alpha company. He knows Oly!
3 RNFT:
5 Muscle Ups
15 Ring Rows
35 Double Unders (unbroken)
I did LOTS of Muscle Ups today!! I felt like a beast. It was such a great feeling to get it right.
Friday, 8 Jan 10: Filthy Fifty (27: 42- PR and I wasnt really pushing it/had to share Medballs and GHD)
50 Box Jumps (24in box)
50 Jumping Pull-ups
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions
50 Wall Ball shots (20lb ball)
50 Burpees
50 Double Unders
Saturday, 9 Jan 10: Bench Press
5 x 145
5 x 155
5 x 165
Oly- Dead Hang Clean 3 on the min for 10 min at 60% 1RM- 135 (1 MU between rounds)
3 RNFT:
10 High Box Jumps (36" box)
500 m row (1:48|1:46|1:42)
Sunday, 10 Jan 10: Real Rest! Sleep a lot, party a little.
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