Max Effort Upper Body, Week 4

Friday 8-3
TRAINING:
A. Circus Press - ME 1 x 1-3
50-65-80-90 x 3's
B. Neutral Grip OH DB Press - 4 x 6-8 @ 70#
8-8-8-8
C1. Ring Push-ups @ 30X1 - 3 x 10-15
15-15-15
C2. Snatch-grip Pull-ups - 3 x 10-15
12-12-12
C3. GHD Sit-ups - 3 x 20
D1. Supinated BB Rows - 3 x 10
155-175-195
D2. DB Pull-overs - 3 x 10
85-85-85
D3. Face Pulls - 3 x 10
30-30-30
E. FG Skull Crushers + Close-grip bench @ 65#
10+20, 15+30, 15+45
G. FG Supinated/Pronated BB Curls - 3 @ 65#
12+10, 12+10
H. Farmer's Carry - 3 x 70# DB AFAP
DB-DB-DB

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...

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