Week 11-7-16

Ou back yard facing south.

Our back yard facing south.

Uneventful week. Caught a Gopher. Started back on IIFYM, feeling better already. Add 2 days of conditioning a week. Did 10 sets of 20 sec on 40 off with wall balls, did 100 total. worked on double unders Wednesday.

Day 1 (reps*sets) Warm-ups: Working weights:
S 2*3

w/2s pause in bottom

40/3*2, 50/2,

57/2, 63/2

68/2 68/2 68/2
C w/o moving feet &

PP& Jerk 2+2*3

50/2+2, 65/2+2 72/2+2 72/2+2 72/2+2
CDL 3*3

 

110/3 125/3 135/3 140/3
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

10k

a.

85

b.

15k

c.

15k

a.

95

 

b.

20k

 

c.

20k

a.

100

 

Stayed at same weights, on snatch and cj, feeling heavy not a lot of energy tonight.

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 77/2, 82/2

87/2 87/2

missed 2nd jerk

92/2
BS 5*3

 

60/5, 90/5, 110/5 120/5 125/5 130/5
FS 3*3

 

  90/3 90/3 90/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

60k

 

b.

50k

 

c.

5k

 

a.

80k

 

b.

50k

c.

7k (15#)

a.

88k

b.

50k

c.

7k (15#)

 

Day 3 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2, 60/1+1

70/1+1, 75/1+1, 80/1+1

85/1+1 85/1+1 85/1+1
S w/o moving feet 2*3

 

40/3, 50/2 55/2 55/2 55/2
OHS 2*3

w/5s pause at bottom of 1st rep

40/2, 55/2, 65/2 70/2 75/2
a. MP 8*3

b. Reverse Lunges 10*3

c. V-ups 12*3

a.

40

 

b.

25#

 

c.

Bw

a.

50

b.

30#

c.

Bw

 

a.

55

b.

35#

 

c.

Bw

 

 

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