Backflips, Coffee Overdose, Hurricanes Suck - Dan's training week of 10/29/2012 - FITNESS PAIN FREE

Backflips, Coffee Overdose, Hurricanes Suck – Dan’s training week of 10/29/2012

10/29/2012 – Hurricane Sandy training.

Foam Roll/Static Stretch/Dynamic Warm-up w/PVC

1) Barbell Clean and Jerk – Max Doubles

  • 95, 135, 185, 205, 225, 245, 255, 260

2a) Pendlay Row – strict

  • 155 x 8, 175 x 8, 185 x 6

2b) Good Morning – Think I’m going to sub these out for RDLs and clean pulls in the future

  • 115 x 8, 135 x 8, 150 x 6

Met-con: 3 rounds- Each round finished in 2:25 to 2:50

  • 250m row
  • 10 Squat clean thrusters @ 95lbs
  • 15 burpees
  • Rest 3 minutes

I wanted to show how strict I try to keep my technique during met-con work.  No bologna reps when I’m tired.

10/30/2012

Foam Roll/Static Stretch/Dynamic Warm-up w/PVC

Snatch Pull/Snatch grip High pull/Power Snatch x 2

  • 95, 115, 135, 155, 155

Snatch Conditioning – EMOM 3 rounds

  • 95lbs x 9
  • 115 x 6
  • 135 x 3

Back Squat – High Bar upright Max 5’s

  • 95, 115, 135, 155, 175, 190, 205, 225, 245 – focusing on staying upright and keeping my thoracic spine erect (insert joke here).  Weights go down a bit but I think the carryover to the Oly lifts will be worth it

Barbell RDL – fast hips, treating it like a clean from a hang below the knee.

  • 185 x 8, 235 x 8, 255 x 6, 275 x 6

 

10/31/2012 – Happy halloween!

Foam Rolling/Static Stretch/Dynamic Warm-up

Barbell Reverse Lunge – Each set reps are each side.  I didn’t go too heavy.  Wanted to keep this as a true accessory exercise and not put too much stress on my body.  Saving that for the o-lifts.

  • 95 x 8, 115 x 8, 135 x 8, 155 x 6

Met-con: 5 rounds for time

  • 12 Toes to bar
  • 200m run
  • 6 Parallette handstand pushups
  • 7:56 total – all unbroken, fast transitions

 

 11/2/2012

Foam Roll/Static Stretch/Dynamic Warm-up

Power Clean + Hang Power Clean – 1 set every 45 seconds – 10 rounds (Last set at 6:45 on a running clock)

  • 235, 245, 255, 255, 255, 255 (missed the hang clean), 235, 245, 245, 245

Met-con: 12 minutes total (The pushups killed me here)

2 Minutes Max KB Snatch (53) – 55 reps

(No Rest)

AMRAP 8 Minutes: Finished 3 rounds, 12 jumps, 18 lunges, 3 pushups

  • 12 Box Jumps (24″)
  • 18 OH Walking Lunges (45lbs)
  • 28 Push-ups

(No Rest)

2 Minute ME KB Snatch (53lb) 40 reps

 

11/3/2012

Foam Roll/Static Stretch/Dynamic Warm-up

Met-con: “Tommy Mac” Hero WOD RIP brother

  • 12 Burpees
  • 12 Thruster (115)
  • 12 Burpees
  • 12 Power Snatch (115)
  • 12 Burpees
  • 12 Push Jerks (115)
  • 12 Burpees
  • 12 Hang Squat Clean (115)
  • 12 Burpees
  • 12 OHS (115)
  • 12 Burpees
  • 12 Thruster (115)
  • 12 Burpees
  • 12 Power Snatch (115)
  • 12 Burpees
  • 12 Push Jerks (115)
  • 12 Burpees
  • 12 Hang Squat Clean (115)
  • 12 Burpees
  • 12 OHS (115)

If you’re thinking this workout is ridiculous, you’re right.  Finished in 19:35.  Perfect ending to this workout is some more snatching.

Full Snatch – 1 rep every minute on the minute (EMOM) – 12 rounds

  • 175, 185, 185, 185, 185 x miss, 185 x miss, 185 x miss, 175 x miss, 175, 175, 175, 175 – Pull feels awesome.  Catch feels good too.  just really drained from Tommy Mac.

Full Snatch – touch and go reps. EMOM – 6 rounds

  • 135 x 3, 135 x 3, 145 x 3, 155 x 3, 155 x 3, 135 x 3

After this I practiced some backflips and front handsprings.  Still got it baby!  Fun day.

 

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