Today we begin the second four week wave of the cycle. As such, we will be making some adjustments to our Training Maxes before we calculate the our weights based off of the listed percentages. For Bench Press and Strict Press, we will be adding five pounds to our Training Maxes. For Deadlift and Squat, we will be adding ten pounds. However, if you have been consistently completing 15-20 reps on your Max Effort sets you should add ten pounds to you Bench or Strict Press and 20 pounds to your Squat or Deadlift, depending of course on which lifts your are completing 15-20 reps.
Power
1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
Accessories
1A) 3X10 Bent Row – heaviest possible, rest 60 sec.
1B) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.
Conditioning
12 minute AMRAP of:
Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg
Do Work
Power:
1.)175, 195, 215, 235
2.)275×5, 320×5, 360×7 (no belt)
Acc:
1a.)205, 205, 205
1b.)210, 230, 250
Conditioning:
2 rds + 3 KBS
Power:
1.)175, 195, 215, 235
2.)275×5, 320×5, 360×7 (non T&G, belt less)
Acc:
1a.)205, 205, 205
1b.)210, 230, 250
Conditioning:
2 rds + 3 KBS
1) 185-205-225
2) 255-295-335×13
a) 125-135-135
b) 200? not sure but had an actual RH today.
Cond 3 Rds and a few meters
400m row instead, nowhere to run today (drop in gym)
Power
1) 205
2) 260, 300, 340×14
Acc
A) 160
B) did back ext on ghd, one set with 25# others just BW
cond: did outlaw way wod (strict pull ups bother my shoulder lat area)
4rds+200m run with 17s left
Clean: 185 (pulling from plates is dumb, and my hand ripped so I stopped.)
Dead: 300,345, 390×8
Bent row: 185,205,210 (5lb pr lol)
Ghd swing reverse hyper sub: done
Cond: 2 rounds almost another 400
Connectivity: done
My De load week consisted of shooting drills and o- courses all week at a swat conference.
I’m 3 weeks from a powerlifting meet so I’m not going to be going crazy with the ME sets.
Did regional pull-up / OHS wod first
RX: 5:15
Dead: 345,400,455 all x 5
Power
1.) 250#
2.) 9 reps @ 320#, -1 rep from day 1, but steel plates this time. I’ll take it
Accessories
1.) 155#, still trying to stay super strict on these
2.) no Hyper
Cond
**2 rounds + 400m run in 11 minutes
**had to start my class
Power
1) 5RM 230#
2) 315×5, 365×5, 415×6
ACC
1a) bent over rows 225#
1b) RDL 275# does anyone know if this is actually an acceptable sub??
Conditioning
3 rounds and 2 pull ups
The reverse hyper is kind of a recovery movement. Sure there is a strength component but your posterior chain is only under tension for short bursts and it creates a lot of dynamic stretch for those muscles as well as rotating the sacrum a bit which is good recovery from deadlifts. Heavy RDLs are gonna be more taxing on the CNS and probably aren’t the best sub after alreay pulling heavy from the floor. Light good mornings would be my first choice followed with some dynamic hamstring stretching and/or low back mobility.
/2cents
Hey I appreciate the reply. I never really looked at reverse hypers before like that (probably because I’ve never had the opportunity to use one) but I will take your advice with the light good mornings and dynamic stretching. Thanks again.
1) 225
2) 260 x5, 300 x 5, 340 x 12
Acc: 1) 145 x 3
2) done on back of ghd w 20lb medball
Conditioning: 2 rds + 15 kbs rx
Power
1) 205, 225(4)
2) 300/345/390×6
Accessories
1a) 165
1b) bent over seated db fly
2a) 4×10 strict pullup
2b) 4×20 russian kb swing (32kg)
Connectivity
done
Power
1)135
2)227×5,262×5,297×7
Accessories
1a)155×10,165×8,165×10
1b) BW 3×20
Conditioning
15 min AMRAP
20 double unders
20 Ring Dips
20 Russian KB Swings @70#
4 rounds + @0 Double Unders
M/28/#155/NorCal
Power
1. 195 (felt so good during the warm up but bit off more than I could chew. Got 2 reps at 215)
2. 225-260-290(15 reps, felt really good!)
Accessory
1. 140-150-155
2. Done with 15lbs
Conditioning
Did Rudy’s- 3 rounds +14KBS. Rx.
Power
1) 145
2) 190,220,250-10
Accessories
1a)125,135,145
1b)sub goodmornings 45,55,65
Conditioning
1round for time (due to time constraints) 4:21 @50#
cond
2+400m run
1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
Did power position, in the power rack (no blocks)
40/50/60/65/70kg
2) Deadlift:
5@85kg
5@100kg
17(me)@112.5kg
3A) 3X10 Bent Row – heaviest possible, rest 60 sec.
70/75/80kg
3B) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.
Subbed with RDL 90kg flat
4) 12 minute AMRAP of:
Run 400M
20 Strict Pull-Ups
20 KBS 32/24kg
2rounds