Mon Back very tight from this weekend.
Warm up, 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 3
275 X 1 X 1 stopped back just not feeling good today
Tues Christmas Eve, Merry Christmas everyone.
Warm up dislocates, foam roll and 500 meter row
12 days of Christmas (Did not finish 
but oh well)
115 X 1 X Snatch
115 X 2 X Thruster
115 X 1 X Snatch
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
BW X 7 X Sit Ups
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
BW X 8 X Jump Squats
BW X 7 X Sit Ups
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
BW X 9 X Clapping Push Ups
BW X 8 X Jump Squats
BW X 7 X Sit Ups
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
53 KB X 10 X Sumo High Pull
BW X 9 X Clapping Push Ups
BW X 8 X Jump Squats
BW X 7 X Sit Ups
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
53 KB X 11 X Goblet Squats
53 KB X 10 X Sumo High Pull
BW X 9 X Clapping Push Ups
BW X 8 X Jump Squats
BW X 7 X Sit Ups
BW X 6 X Chin Ups
115 X 5 X Full Clean
115 X 4 X Military Press
20 MB X 3 X Wall Ball
115 X 2 X Thruster
115 X 1 X Snatch
Cut off of 35 minutes, the last was 12 burpees and then all the rest. Needless to say was a little tired.
Thurs
Warm up dislocates, foam roll and 500 meter row
Military Press
135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 3
225 X 1 X 1 missed
95 X 10 X Klokov press
Blue Band X 10 X pull aparts
times 5 sets
Fri
Warm up dislocates, foam roll, 500 meter row, Power Cleans=135 X 6, 185 X 5, 205 X 4
70 KB X 6 right arm X Clean and Press
70 KB X 6 left arm X Clean and Press
BW X 15 X Sit ups
70 KB X 10 X Goblet Squat
400 meter run
Times 5 rounds 34 minutes
Sat
Warm up dislocates, foam roll and 500 meter row
135 X 5 X Snatch
135 X 10 X Push Press
Kcal Row X 9 Kcal
Tabata 30 sec on 30 sec off times 7 rounds
Mon
Warm up, 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 5
295 X 1 X 3
315 X 1 X 1+=3 PR
Stopped there lower back a little tight, so decided to leave some, I think I had at least two more in me for the 315.
[quote]Derek542 wrote:
Stopped there lower back a little tight, so decided to leave some, I think I had at least two more in me for the 315. [/quote]
Good work listening to your body. Happy New Year !
[quote]sen say wrote:
[quote]Derek542 wrote:
Stopped there lower back a little tight, so decided to leave some, I think I had at least two more in me for the 315. [/quote]
Good work listening to your body. Happy New Year ![/quote]
Happy New Year Sen.
Tues
Warm up, 500 meter row, dislocates, foam roll
135 X 15 X Power Cleans
BW X 10 X Feet elevated Push Ups
20 MB X 10 X MB Sit-Ups
Times 5 rounds 18 minutes
Wed Happy New Year
Warm up, 500 meter row, dislocates, foam roll
Military Press
135 X 3 X 5
155 X 2 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 3
215 X 1 X 2
95 X 10 X Klokov Press
Blue Band Pull a parts X 10
Times 5 sets
Now time to just sit around and watch football.
Thurs
Warm up, 500 meter row, dislocates, foam roll
Thrusters
135 X 5
155 X 1
185 X 1
205 X 1
225 X 1
245 X 1
275 X 1 missed
135 X 7 X power clean
134 X 10 each side X floor sweepers
3 rounds + 7 cleans in 9 minutes
Is a thruster a push press where you have to hit squat depth?
[quote]csulli wrote:
Is a thruster a push press where you have to hit squat depth?[/quote]
Yes sir in front rack position squat then push press to lock out
Mon
Warm up, 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 5
295 X 1 X 5+= 5
Back Squat
225 X 1 X 20
Tues
Warm up, 500 meter row, dislocates, foam roll
10-3
135 X Sumo High Pull
BW X Dying Cockroach (I dont know what these are called)
135 X Push Press
13:50 min
What are Klokov presses?
[quote]wilson1 wrote:
What are Klokov presses? [/quote]
Thanks Derek542. Appreciate the video too.
[quote]wilson1 wrote:
Thanks Derek542. Appreciate the video too. [/quote]
No problem, got them off TexasAG on here we talk on another website.
I believe they have really helped my shoulder rehab. Of course I cannot do the weight this kid is doing but it will make you work.
I like your simple, basic approach to training. What was your idea or motivation to the programming?