AM (snatch receive tech + squatting ABS + hypertrophy support)
A. Snatch Balance w/ Progressive Depth Catch – 4-5 sets of the complex; rest as needed (building starting @ mod)
-Rep-1 = catching above parallel (then ride down)
-Rep-2 = catching at parallel (then ride down)
-Rep-3 = catching in bottom
Up to 225# – felt heavy and a bit rusty, not that fast, but coming back.
B. HB Back Squat – build to heavy 5 for the day; rest as needed
*will use this to establish our auto-regulated protocols moving forward
Build up to 350# – positions feel good, no belt
C. Double KB OH Walking Lunge – 3 x 16 alt steps; rest as needed (build to heavy complex for the day)
Up to 54# – OH feels good in that position.
D. BFR DB 2-arm Box Step-up – 3 x AMRAP-2 ea leg; rest as needed (35# / 24″“, complete ALL reps on one leg before switching)
*BFR wrapped @ 5-6/10 tension
Did 17,16,16 reps/leg
PM
HS Walking Practice
-5min Free Holds / Free HSPU practice
-5min HS Speed walking (short distances for time)
-5min Long-distance walking (2-3 max distance walks)
+
Sanctional / Live Event Support
3 Sets:
10 Alt DB Snatch @ 70-75#
60sec Rest-walk
3 Legless RC’s
60sec Rest-walk
15 Short Bar Thrusters @ 115# (or Axle if no short-bar available)
60sec Rest-walk
12 Burpee Strict Pull-ups
60sec Rest-walk
This was a cool format, nice to work on good movement, all rounds fast and unbroken
„Oct-11
Flip Turn Progression
Accumulate 5 Jump -> flip -> plant
Accumulate 5 Jump -> flip -> push
*https://www.youtube.com/watch?v=h9lXXr1zRiQ
*https://www.youtube.com/watch?v=K6sGiv_orRs
+
GOLF
2 Sets:
3 x 50 / 1:1 work to rest
*keep track of scores week-to-week to monitor progress
*GOLF – https://www.youtube.com/watch?v=YRLLwzDwGPM
+
Breath Timing & Coordination
2-3 Sets:
6 x 50 / 3 breath rest – Free Swim
#1-2 = breathe every other stroke
#3-4 = breathe every 3rd stroke (bilateral breathing)
#5-6 = breathe every 4th stroke
1 x 100 – choice active recvoery
*3-breath rest – https://www.youtube.com/watch?v=UFcNEXAp4Bg
+
Cool-down
8 x 25 / rest as needed – „GUESS TIME“
*before you begin choose a target 25 time (should be a relatively easy target) try to get as close as possible to that time
Oct-12
AM
Open 20.1
TBD
10:38 – pretty tough workout. Started with a 60 sec split and fatiqued a bit. But still good effort.
PM
Dynamic Run Prep ~15min
+
Run 30min @ smooth-aerobic pace
60 minutes instead. Was really relaxing. I ran the same track as kipchoge haha. He set the marathon WR just 500 meters away from my apartment.
Oct-13
AM
A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. Squat Clean x2 + Front Squat x2 – 4 sets of the complex; rest as needed (2 sets moderate + 2 sets heavy)
255-265-275–285# – solid reps
C. Overhead Squat @31×1 – 4 x 6; rest as needed (build to mod-heavy 6 for the day)
205# – felt better today
D. BFR DB 2-arm FR Walking Lunge – 3 x AMRAP-2 steps; rest as needed (50#)
*BFR wrapped @ 5-6/10 tension
PM (sport-specific hypertrophy)
A. DB 2-arm Strict Press xAMRAP-2 + Push Press x5 – 3 sets of the complex; rest as needed (choose a load that allows for 8-10 reps for the initial AMRAP-2)
55# DBs
B. Strict Muscle-up – 3 x AMRAP-2; rest as needed (if you’re under 6 UB reps on any set, perform clusters until you reach 6)
10-8-7 reps
C1. DB 2-arm Bench Press – 3 x AMRPA-2; rest as needed (choose a load that allows for 12-15 reps for first set)
70# across
C2. BB Pendlay Row – 3 x AMRAP-2; rest as needed (choose a load that allows for 12-15 reps for first set)
155# across
