Today we begin the third 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 were consistently completing 15-20 reps on your Max Effort sets in the second wave of the cycle 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 were completing 15-20 reps.
Power
1)Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
Accessories
1A) 3X10 Strict Weighted Pull-Ups – heaviest possible, rest 60 sec.
1B) 3X20 Reverse Hypers – heaviest possible, rest 60 secs
Conditioning
For time:
10 Power Cleans 155/95#
1 TTB
9 Power Cleans 155/95#
2 TTB
8 Power Cleans 155/95#
3 TTB
7 Power Cleans 155/95#
4 TTB
6 Power Cleans 155/95#
5 TTB
5 Power Cleans 155/95#
6 TTB
4 Power Cleans 155/95#
7 TTB
3 Power Cleans 155/95#
8 TTB
2 Power Cleans 155/95#
9 TTB
1 Power Cleans 155/95#
10 TTB
Do Work…
Power
1) 185, 210, 230-15 (dropped back down to first wave weights because I was not getting the appropriate number of reps)
Accessories
1a) 5, 10, 15
1b) bw, 5, 10 (back extensions on 45 degree thing)
Conditioning
9:43 @ 95#
M/28/#157/NorCal
Power
1. 228-263-298-15 reps
Accessory
1a. 15-18-25
1b. 10-14-14
Conditioning
Did The Way 17:20 Rx
Power:
1.) 265, 305, 345×12 ~ non T&G – belt less
Acc:
1a.)25, 30x9f, 25x9f
1b.)350, 380, 400
Conditioning:
8:50 Rx
1)Deadlift:
5@65% 97.5kg ,5@75% 112.5kg, 14(ME)@85% 127.5kg
5×5@80% 120kg
2A) 3X9 Strict Weighted Pull-Ups – heaviest possible, rest 60 sec.
10kg
2B) 3X10 Reverse Hypers – heaviest possible, rest 60 secs
GHD with band
4) Connectivity
Static Shaping
2×1:00 Nose to Toes Handstand Hold
Active Shaping
3×30′ Arch to Hollow Roll
2×0:30 HS Shoulder Shrug
Power
1) 265, 315, 350 x 12
Acc: 1) 30, 35, 40
2) 20 lb med ball off the back of a ghd
Conditioning: 7:13 rx
Power:
1) 305/350/405×7
Accessory:
1) #10
2a) 3×12 EZ bar curl
2b) 3×15 strict ttb
2c) 3×15 seated db hammer curl
Curls for the girls baby
(I’m doin’ em too)
gotta get jacked and tan for the summer
1) 255-305-345×13
a) 10-10-12.5
b) no RH
Pressed a day early cause tomorrow is busy.
95-115-127.5×11
Cond – Did a comp Saturday with a lot of barbell, so instead did some slower paced supersets with weighted box jumps and paralette HSPUs.
Power
DL 310, 360, 420×7
ACC
Good mornings with 95#
WPU 25# across
Conditioning
8:41
M/35/153/5’9″
Power
10235×5-270×5-305×8
Accessories
1a)15×10,20×10,25×10
1b)BW
Conditioning
9:44@95
cond:
9.08
Power
1.) 8 reps @ 330#
Cond
10:43***
***suffered some hand rips in my competition on Sunday. Suffered a few more during this conditioning piece. Gonna have to stay away from pulling movements for a little while I think