TOPs Pulls

C&J, OH Squats, FL/PLHE

Power Clean and Push Jerk, from the low hang, 3 x 6 sets

65kg x 6 sets

Overhead Squats

30kg(5) - 40kg(5) - 45kg(11)

5 Rounds of:

TOPs pulls : 5 x 5

Planche Hold, knees on elbows, 10 seconds x 5 sets

Stuff

Ia. Press 5 x 3 sets

40kg(5) - 60kg (5) - 60kg (4)

Ib. Back Squats

40kg (10) - 60 kg (10) - 107,5 kg (8) Failed to get 20

3 Rounds of:

a. HSPUs, facing wall: max effort x 3 (13 - 11 -9)

b. Rope Ascents, 3 x 3 , with legs

c. L-sits: (15 seconds on/15 seconds off x 4) 3

Shit ! I wasn't able to hit my squats today. Wow. What a blow to my ego. Got to regroup and get it on Thursday. I suspect it was the cumlination of a massive alcohol overdose on new year's plus going to bed late the night before. I was a little out of it from the beginning of the day.

Sunday Heavy Bag Workout

Skill Emphasis 3 x 3min rounds, 1 min rest

Power Boxing 6 x 1 min rounds, 30 s rest

1-2-2-3

1-2-2-3

1-2-3

1-2-3-3

2-3-3-2

2-3-3-2

Punchout Drills 8 x 15 seconds, 45 s rest
1-2-1-2-1-2-1-2.....

Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

20 rep Back Squats +

Ia. Press

50kg(3) - 57.5kg (3) - 60kg (5)

Ib. Back Squats

40(10) - 60(10) - 105kg (20) !!!

3 rounds of:

a. 2 rope ascents: 1 arms only + 1 w/ legs

b. dips max effort: 22 -15 -13 = 50

c. ghd sit-ups 10reps with 15pound dbell.

I like using only 10 reps in my warm-up sets it keeps me fresher for the last set, it seemed. I used the wrong weight on the last set of the press. it should've been 65kgs. ooops.

Clean & Jerk Practice 12/28/10