Monday 7-8
Week one; Day One
TRAINING:
A. Back Squat x 3 x 5
135-135-225-275-305-335-345-355-365-375*
B. Back Squat 21 rep - 275# NB
C. SG DL x 3 x 3
165-185-205-225
+
5 Rnds of:
D1. Good Morning x 10
135-145-155-165-175
D2. Hollow Rocks x 50
D3. Pistols x 20 (10#)
+
3 Rnds of:
E1. KB Press x 12 @ 50#
E2. Lat Pull-Down x 12
90-90-110-120-130-130
E3. Windmills x 12 @ 50#
+
KBS Breathing Ladder: 50#; 1-15
Notes: Belted at 90%
Showing posts with label KBS Breathing Ladder. Show all posts
Showing posts with label KBS Breathing Ladder. Show all posts
Monday, July 8, 2013
Wednesday, December 19, 2012
Strength and Volume Cycle 3, Week 4
Wednesday 12-19
TRAINING:
A. Snatch - 2 x 5
95-125-145-165-185-195-200-205
B. Front Squat - 1 x 8 @ 50X1 (325#); rest 1:30-2:00min b/t sets
325-325-325-325-325-325-325-325
C. Front Squat - 5 x 1-2 @ 30X2 (295#); rest 1:30-2:00min b/t sets
2-1-2-1-2
+
KBS Breathing Ladder - 70# (1-15)
50 Medicine Ball Slams - 20# x 2; rest 1:30-2:00min b/t sets
TRAINING:
A. Snatch - 2 x 5
95-125-145-165-185-195-200-205
B. Front Squat - 1 x 8 @ 50X1 (325#); rest 1:30-2:00min b/t sets
325-325-325-325-325-325-325-325
C. Front Squat - 5 x 1-2 @ 30X2 (295#); rest 1:30-2:00min b/t sets
2-1-2-1-2
+
KBS Breathing Ladder - 70# (1-15)
50 Medicine Ball Slams - 20# x 2; rest 1:30-2:00min b/t sets
Monday, December 26, 2011
Catalyst Masters Cycle Week 5, Day 13
12-26
TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)
TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd
TRAINING:
Snatch - 75% x 2, 80% x 2, 85% x 1 x 2, 87% x 1, 80% x 2 x 2
Front Squat - Max Effort
Snatch Pulls - 95%
Weighted Dips x 3 x 6
70# DB Swing Breathing Ladder (1 - 15)
TRAINING OUTCOME:
Snatch: 175-185-195-200-185-185
FS: 185x2, 235x2, 265x2, 285x2, 305x2, 325x2, 345x2, 365x1(15#PR)
Snatch Pulls: 220-220-220
Wt. Dips: 55-65-75-85-95-100
DBS Breathing Ladder as Rx'd
Tuesday, November 22, 2011
RPT Training Day
Tuesday 11-22
TRAINING:
Standing Press: 87.5%-77.5%-67.5%
Weighted Chins: 75-65-55-Dead Hang AMRAP
Weighted Dips: 75-65-55-45
KBS Breathing Ladder - 70#
TRAINING OUTCOME:
SP: 175x4, 155x10, 135x14 (28 total)
Wtd. Chins: 75x4, 65x5, 55x6, DH AMRAP x 11
Wtd. Dips: 75x8, 65x8, 55x8, 45x8
KBS Breathing Ladder - up to 15 swings
Notes:
I guess I wasn't warmed up enough on the first set of SP. I should have gotten more than 4 reps if I can take 10% off and do 2.5 times the number of reps. Just gotta dial in more I guess.
Wtd. Chins and Dips are a bane of mine. I just reach a critical drop off point on both where no matter how heavy the wt. is, I get a cerntain rep range and all the reps look the same.
KBS breathing ladder was a good little blow. Monkey jumped on around the set of 12...good idea Ben!
TRAINING:
Standing Press: 87.5%-77.5%-67.5%
Weighted Chins: 75-65-55-Dead Hang AMRAP
Weighted Dips: 75-65-55-45
KBS Breathing Ladder - 70#
TRAINING OUTCOME:
SP: 175x4, 155x10, 135x14 (28 total)
Wtd. Chins: 75x4, 65x5, 55x6, DH AMRAP x 11
Wtd. Dips: 75x8, 65x8, 55x8, 45x8
KBS Breathing Ladder - up to 15 swings
Notes:
I guess I wasn't warmed up enough on the first set of SP. I should have gotten more than 4 reps if I can take 10% off and do 2.5 times the number of reps. Just gotta dial in more I guess.
Wtd. Chins and Dips are a bane of mine. I just reach a critical drop off point on both where no matter how heavy the wt. is, I get a cerntain rep range and all the reps look the same.
KBS breathing ladder was a good little blow. Monkey jumped on around the set of 12...good idea Ben!
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