Back in the Game but Never Really Left!

Saturday 090102

I hope everyone had a great Holiday Season and New Year!  Due to computer issues and work I have not been keeping up with the blog....now that I have a new computer updates will follow.  Below are the workouts we did over the last few weeks.  The emphasis has been on Olympic Lifting with short GPP (General Physical Prepardness) Workouts:

Photo of Gea Johnson

090102

• Warm-up+DROM+BB Complex
• Snatch:  Work up to best heavy single
• CJ:  Work up to best heavy single
• FS: Work up to 1RM then off to 85% x 3 x 3 with 2 second pause each rep
• Superset: GHD Sit-Ups + Back Extension, max reps per set with < 1.5 min rest beteen sets

090101

• Work on a skill/Technique from one of each of: BW (HSPU, MU, Pull-up, etc), W (Clean, Snatch, etc), M (Rowing, Running, DU's, etc)

091231

• Warm-Up: 500m Row + DROM + BB Complex
• •  3 POS PCln x 3 (increase weight without exhausting yourself)
• PCln + PJ + SJ x 5 sets
• Clean Pulls 100% x 3 x 3
• GPP workout: try to keep less than 6 minutes (all out)
• Hanging Leg Raises 3 x max reps
• Cool Down

091230 (modified workout from Catalyst Athletics)

• Warm-up: Row + DROM/Mobility + Snatch Complex
• Mid-Hang MSn Pull + MSn: 40% x 2 x 5 (each complex performed with 1 min rest between sets)
• HBBS 90% x 3 x 5 (2 to 3 min rest between sets)
• Weighted Pull-ups 40lb x 5 x 5
• Planks: 60 second intervals

091227

• GPP Workout: (275lb DL + Push-ups) x 10 x 10 - 10 sets of 10 reps, continous until sets are done

091226

• Warm-Up: Row or Jump Rope + DROM + Snatch Complex (SNPP+Sn Thrusters+MSn)
• Snatch: 75% x 1 x 10 (1 minute rest between sets)
• FS: work up to heavy single and back-off to 85% x 5 x 5
• GPP workout < 10 minutes
• Core Work of Choice

091221

• HBBS 80% x 3 x 5
• Sn DL: 110% x 3 x 3
• PP: 73% x 5 x 5
• Parallel Grip Pull-ups 5 x max reps
• GHD Sit-Ups 3020 x 5 x 15

091219

• CJ: work up to heavy single for the day and back off 10% x 2 x 3
• Snatch: same as above
• Core work of choice
• GPP workout for < 10minutes 

091217

• 3 POS Sn 70% x 5
• Halting Sn DL: 100% (or less if need to maintain correct position) x 3 x 3
• 36" (or less if needed) Box Jumps: 3 x 10
• Pull-ups: 3 x max reps

091214

• SNB: work up to heavy single and back-off to 90% x 1, 85% x 1, 80% x 1
• PCln: 75% x 1 x 10 (rest 1 minute between sets)

Comments

[David]

Happy New Year, brudda... Welcome back