I want to do cleans and front squats twice a week to get my reps and patterning up. The intensities will be different. Trying to take a page out of the Bulgarian style of training that has been blowing up in the recent fitness blog communities. Except I'm not trying to max out on squats and Olympic lifts every day.
Foam Roll
Stretching
Prep
A1. FMS Hard Roll 3/3 , 3/3 , 3/3
A2. Arm Bar 16kg 1/1 1/1
B1. FMS Ankle 8/8
B2. 90 Degree rotational jumps on 18 inch box 5/5 , 5/5 , 5/5
B3. Side jumps 4 squares Square = Left, Backward, Right , Forward
C1. Cleans 95 5 , 5 , 5 , 5 115 3 , 3 - Working on patterning
D1. Front Squat 145 5 , 5 205 3 255 1 205 3
D2. Power Chin ups with band 1.75 inch thick perform better band 3, 3 , 3 , 3 ,3
D3. Suitcase Cary 28kg 45 yards each arm for 2 sets
E1. Shoulders Elevated Glute Bridge BW x 8 Using GI belt 1 16kg on either side for 70 LBs 6, 6, 7
E2. ARP Cook band Level 5 Tall Kneeling 8/8 , 8/8 , 8/8
ESD
KB Chain Double 24kg
Clean
Front Squat
Over head Press
Once through is 1 rep 5 reps = 1 set.
6 sets in 10 minutes
1 Arm Swing for 10 minutes Start at the top of every minute
8/8 For the first 2 minutes
6/6 for the last 8 minutes.
I got the power pull up ideas from Ben Bruno's blog post. I'm not at a plateau yet but It just seemed like a fun way to do pull ups.
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