TUESDAY and some backtracking

I got behind and missed some days last week -- sorry!

Sleep

AM -- woke at 6:30 AM

PM -- in bed around 9:30 PM

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

post workout -- 1/2 c raw yogurt, protein

snack -- cheese

dinner -- tomatoes, steak, avocado

snack -- cheese

Move

I'm doing some tempo work this week. Feel like a new a week do "unload" and not do heavy weights. So with a 4 down, 1 up tempo you can be under tension for an eternity with very little load while still getting much of the same benefit of heavy weights. And if you do it right and actually stay under tension the whole time, don't rest in the joint, and do a full 4 seconds down...it. IS. HORRIFIC.

10' warmup

4 x 3 power snatch 105/115/120/130

4 x 20 tempo (4 second eccentric, 1 sec concentric) with 65/70/70/75

4 x 10 tempo (4 down, 1 up) assisted pullups 10 reps, then 8, then 7 then 7...brutal

sets of 14/10/7/7/10/14/21 bent rows (same tempo) with 45/65/75/75/65/55/45 horrifcly horrible

8' of 50m shuttle (100m total) EMOTM so 8 shuttles, did them all in about 20-21 seconds

YESTERDAY MOVEMENT

10' warmup

4 x 3 power clean 135/145/155/165

4 x 10 temps squats (4 down, 1 up) 95/115/125/135

4 x 10 body weight dips (tempo 4-1) reps of 10/10/8/7

4 x 10 press (tempo the same) 55/60/62(8reps)/55

conditioning:

5 x

100 single jump rope

20 squats

7:15

SATURDAY MOVEMENT:

10' warmup

4 x 3 clean with 155/165/175/185 then a single with 205

10/8/8/6 reps of Front squat with 135/155/160/175 (didn't do 2nd hip dominant lift this week since I rested for three days prior)

4 x 10 pulls with 30 second intraset stretch before last rep

10/8/8/6 hammer rows with 45s on each side, then 55, then 75, then 90

TUESDAY MOVEMENT (11/3):

10' warmup

4 x 3 clean 135/155/165/170

front rack lunge reps of 10/8/8/6 (each leg) 95/105/115/135

1 arm floor press 10/8/8/6 with 65/75/77/82

push press 10/8/8/6 with 110/115/120/125

conditioning:

8 pulls

8 burpees

100m shuttle with 60# sand bag

5 rounds -- 9:48

Enjoy

  • spent the end of the week in Dallas
  • spent the weekend in Austin with friends -- good times