Lower Body Max Effort, Upper Body Volume, Week 4

Monday 7-30
TRAINING:
A. Zercher Squats (squat pattern emphasis secondary core lift) - 1 x 1-3
135-185-235-290-315-340-365 x 3's + 385(x1)
B1. Pistol Squats (assistant) - 5 x 8
30-40-50-60-70
B2. Narrow Grip Bench Press (horizontal push) - 5 x 5
135-185-215-225-230-235-240*
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10 (all FG)
C2.  Triceps–weighted dips - 4 x 5-8 (55#)
8-10-10
D1. Wide-grip Bodyweight Rows (auxiliary) - 3 x 6-10
12-12-12
D2. One-Legged Suitcase Deadlifts (auxiliary) - 3 x 8
65-85-105
Cash-out:
Back Squat - 3 x 20 @ 135#
*Need to stay lighter. I was getting a healthy bounce and my butt was coming off the bench.

Upper Body Max Effort, Week 3

Wednesday 7-25

TRAINING:
Warm-up: TGU - 45# x 5/side

A. Medium Grip, Dead-stop Bench Press - 1-3 ME
135-185-215-245-255 x 3's, 265 x 1
B. Neutral Grip, DB Bench Press - 4 x 6-8
80 x 10, 85 x 10, 90 x 10, 100 x 7
C. One-armed OH Press - 3 x 6-10
55 x 10, 65 x 10, 75 x 8
D1. Legless Rope Climb from seated - 3 attempts
10-10-11 pulls
D2. GHD Sit-ups - 3 x 20
as Rx'd
E1. Clean-grip BB Rows - 3 x 10
155-165-175
E2. Ring Push-ups @ 30X1 - 3 x 10
as Rx'd
E3. Face Pulls - 3 x 20 (alternating grip)
30-30-30
E4. Bar Dips - 3 x 10
as Rx'd

Cash-out:
Fat Bar Curls 45# - Underhand/Overhand
10/10-20/15-15/10

Lower Body Volume, Week 3

Tuesday 7-24

TRAINING:
A. Dead-Stop, Low-Box Front Squat - 5 x 5
135-185-235-235-245-255-265(x3)-255(x2)-235(x5)
B1. Pistol Squats - 4 x 6-8
30#-40#-50#-60#
B2. Straight-Legged DL - 4 x 8
45-55-75-95

+

5 Rounds of:
3 tough Hang Power Cleans (w/ straps)
6 Burpees - AFAP
Prowler Push/Pull - 180# (D/B)
Rest 3-4 min b/t rounds

HPC Loads:
215-230-245-250-255

Max Effort Lower Body, Week 3

Sunday 7-22
Warm-up: TGUs - 35# x 5/side

TRAINING:
A. Reeves Deadlift x 5's
135-150-160-175-190-200
B. Sumo Deadlift from Deficit x 3's
135-225-240-255-270
C. Zercher Squat x 3's
135-185-235-285-310-330-350
D1. Push Press x 5's
135-165-195-205-215-225(x4)
D2. DB RDL x 10's
30-45-55-65-75
D3. Bulgarian One-legged Squat x 8's
30-40-50-60-70
E1. Snatch-grip BB Row - 3 x 10
135-145-155
E2. Bar Dips @ 31X1 - 3 x 10
as Rx'd
E3. Neutral Grip (Fat Gripz) Pull-ups
6+4, 6.5+4, 7+3

Upper Body Max Effort, Week 2

Thursday 7-19

TRAINING:
A. Circus Press - 1 x 1-3*
50 x 3, 70 x 3, 80 x 3, 90 x 3(PR), 95 (f w/ Left and x1 on Right)
B. Neutral Grip OH DB Press - 4 x 6-8 (70#)
8-7-6-6
C1. Ring Push-ups - 3 x 6-10 @ 20X1
15-15-15
C2. Snatch-grip Pull-ups - 3 x 6-10
10-10-10
C3. Ab Wheel (from knees) - 3 x 20
25-35-40
D1. Supinated BB Rows - 3 x 6-10
135x10, 145x10, 155x10
D2. Ring Dips - 3 x 6-10
10-10-10
D3. Dumbell Pull-Overs - 3 x 6-10
95x7, 85x10, 85x10
E1. Face Pulls - 3 x 20
as Rx'd (alternating grip)
E2. Farmer's Carry w/ Fat Gripz - 3 x 70# AFAP
as Rx'd

Notes:
Hammy is on the mend, but I can still feel it. I need to be sure to roll, stretch, and ice often over the next few days or I may have to stay really light or even table the Sumo DL coming up on Sunday...not worth reinjuring it...

Lower Body Volume, Week 2 + IWT

Tuesday 7-17

TRAINING:
A. Dead Stop Good Mornings for Speed - 5 x 5
95-135-145-155-165-165-165-165
B. Reverse Lunges - 4 x 8/leg
70-70-70

+

C. IWT:
3 Tough Hang Power Snatches (185#)
Plate pushes - Down and Back x 3 (sucked...)
rest 3-4min
+
3 Moderate Hang Power Cleans (240#)
Plate pushes - Down and Back x 3 (Really...really sucked)
rest 3-4min
+
3 Tough Hang Power Cleans (265#)
50 Double Unders (Very Broken...)

Cash-out:
Did some inverts to a skin-the-cat back to a front lever movement on the rings to get a good stretch on the shoulders/thoracic area. Felt really good.

Also hit some free hand stands and some hand stand walks. Need to remember to do those regularly.

Notes: Hammy is on the mend. Really guarded it on the Good Mornings but it didn't give me any trouble. Lunges don't bother it at all and the Hang-Power versions of the lifts felt good. I believe the strain is low enough that it doesn't activate during those movements.

It really felt good to feed the animal today. Haven't done an IWT/Metcon-like WOD in a long time. Glad we are going to be able to add that component regularly on Wednesdays.

Max Effort Lower Body/Volume Upper Body, Week 2

Sunday 7-15

TRAINING:
A. Zercher Squats - 1 x 1-3 (ME)
135-185-205-225-245-265-285-305-325x1-325-345x2 (x3's unless noted)
B1. Pistol Squats - 5 x 8-10
10# x 10/leg, 20# x 10/leg, 30# x 10/leg, 40# x 10/leg, 50# x 10/leg
B2. Narrow Grip Bench Press - 5 x 5
185-205-215-225-235
C1. Ring Push-ups - 4 x 10
10-10-10-10
C2. BW Dips - 4 x 10
10-10-10-7+3
C3. Neutral-grip (Fat Gripz) Pull-ups - 4 x 6-10
6+4, 6+4, 6+4, 6+4 w/a kip

Upper Body Max Effort, Week 1

Thursday 7-12


TRAINING:
A. Low Box Front Squat - 5 x 5
95-145-195-205-215-225-235-245-255
B. Medium-grip, Dead-stop Bench Press - 1 x 1-3
135-185-205-225-240-250 x 2
C. Neutral-grip Dumbbell Bench Press - 4 x 6-8
80x8, 90x8, 100x5, 90x8
D. One-arm DB Overhead Press - 3 x 6-10
45x10, 55x10, 65x10
E1. Fat Gripz Chin-ups - 3 x 6-10
4+6, 4+6, 5+5
E2. BW Rows - 3 x 6-10
10-10-10
E3. Wtd. Dips - 3 x 6-10 (45#)
10-10-10
F1. Face Pulls - 3 x 20
20# x 20, 30# x 20, 40# x 20
F2. Fat Gripz Farmers Carry x AFAP x 3 (70#DBs)
as Rx'd
G. Buddy Planks - 2 x 45 sec
as Rx'd

Max Effort Lower Body, Week 1

Monday 7-9

TRAINING:
A. Reeves DL x 3's
135-145-155-165-175-185
B. Sumo DL from Deficit - 1 x 1-3* *ME
225-275-315-340-365-385-405
C1. Push Press - 5 x 5
135-155-175-195-205-215
C2. BB Split Squats/Lunges - 4 x 8/leg
95-105-115-125-135
D1. DB Rows - 3 x 10
75-85-95
D2. Ring Dips - 3 x 10-15
12-12-15
D3. Neutral Grip Pull-ups w/ Fat Gripz - 3 x 6-10
4+6-6+4-6+4*

Notes:
Went for 425 on the SDL and pulled my right hamstring. I think it is a minor strain/tear due to the fact that I still have full ROM as far as flexion and extension goes, but I lights up when I try to do a sit and reach or touch my toes with a straight leg. Trying to be diligent about icing and stretching.

I finished the workout. The split squats/lunges didn't aggravate it but I stayed light anyway. I did omit the RDL work and modified the snatch-grip BB rows to DB rows in order to avoid activating the  hammy.

I am going to try to hit some straight sets next time for the PP around BW or a bit higher. Felt like I was feeling a lot of the movements out today...especially with the injury.

I liked the Fat Gripz, they definitely added a new dynamic to the pulls. Can't wait to try them with other movements. Forearms definitely got a pump!

Deload/Transition Week

Friday 7-6

TRAINING:
A. Power Snatch - 65-75% x 2's
95-115-135-155-170-180-180
B. Power Cleans - 65-75 x 3's (not TnG)
195-205-220-235
C1. OH Walking Lunges - 16 steps
95-115-135
C2. Dead Stop Good Mornings x 5's
95-135-155-155
C3. Circus Press x 3/arm
55-65-75-85*
D1. Dead Stop Bench Press x 3's
135-185-195-205
D2. CTB Chin-ups - AMRAP
10-7-8
E1. GHD Sit-ups - 3 x 15 w/ 25# plate
as Rx'd
E2. Wtd. Planks - 1min, 30sec, 45sec
Cael-COM-COM
E3. Single-led RDL (55# KB/hand)
10/leg-10/leg-10/leg

Deload/Transition Week

Wednesday 7-4

TRAINING:
A. Back Squat - 65-75% x 8-8-6-6-6
275-295-305-315-325
B. Paused Front Squat x 3's
135-185-225-245-265
C. Zercher Squat x 3's
135-185-205-225-245
D Hang Power Cleans - 3-3-2
225-245-265
E. Sumo Deadlift x 3's
225-275-315-345-365-385-405
E. Circus Press x 3's/arm
50-60-70-80-90 (F)-80
F1. Wtd. Ring Dips @ 50X1 - 3 x 5
40-40-40
F2. Wide-grip COVP Pull-ups
10-9-8-7

Wendler DL and Squats

Friday 6-29

TRAINING:
A. HB Squat - 4 x 5 - 320-330-340-350
B. DL - 5-3-1+ - 370x5, 420x3, 465x5
C. Reeves DL - 3 x 5 - 135-145-145
D1. Zercher Squats - 3 x 3 - 135-185-205-225
D2. Sumo DL (Deficit - 25#B + 45#P) x 3 - 135-185-225-275-315
E. Wtd. OH BB Step-ups - 3 x 5/leg - 95#-95#-95#
F1. Prowler Sled Push - DB (165#) x 3
F2. DB Wtd. Box Jumps - 3 x 5 - Black box, bench, bench
G. Prowler Sled Pulls - DB (165#) x 3
H. LBBS - 135# - 3 x 20

Oly/Wendler Week 8

Wednesday 6-27

TRAINING:
A. PS + S - 2 x 5 - 95-135-165-180-190
B. Clean and Jerk - Heavy Single - 205-205-225-245-260-275 (F on J)
C. HPC w/ straps - 275 x 3, 295 x 1
D1. Wtd. Chins - 60# x 3-5 - 4-4-5
D2. Wtd. Ring Dips @ 40X1 - 35# x 5 x 3 - as Rx'd
E1. Wtd. GHD Sit-ups - 3 x 15 (25#) - as Rx'd
E2. Wtd. Back Extensions - 3 x 15 (25#)

Oly/Wendler Week 8

Sunday 6-24

TRAINING:
A. Snatch - 90% 1 x 3 - 95-135-165-185-200 x 2, 210 - f x a billion...
B. PC + C + PP + J - 200-210-220-235-250(PC + J)
C. HPC Singles - 265-280-290-300
D. Paused Back Squat x 2 - 135-225-275-315-335-350 (x 1), 315-315-315
E1. Paused Bench - 5-3-1+ - 190-215-240 (x4)
E2. CTB Pull-ups - AMRAP x 3 - 7-8-9
F1. Ab Wheel - 3 x 20 - 15+5, 10+10, 7+13
F2. Topside Half-moons - 3 x 20 - as Rx'd

Notes:
T
Crapped out on Snatch today. Just wasn't dialed in for it. Missed at 20 - 25# under where I was supposed to be. Shoulder flexibility and stability was an issue as well.