Trianing

285 lb power clean from Binghamton fittest competition. 

June 27th, 2012

AM

A. 3 Position Power Snatch (high hang, above knee, below knee), 3 x 5 sets, 4-5 min - full pause in each position

B1. Romanian Deadlifts @ 31X1, 4-6 reps x 4 sets, 2 min - full pause 2-3 inches from floor

B2. HSPU to extra depth @ 30X0, 3-5 reps x 4 sets, 2 min

C1. Barbell Russian Step-ups @ 11X0 - 24", 10-12/leg x 3 sets, 1 min (1 min b.t legs)

C2. Wider Grip Pronated Chin-ups @ 30X0, AMRAP x 3 sets, 1 min

A. 125,135,145,150,150 (failed last rep, didn't pull aggressively enough)

B1. 225,245,265,275 all for 6 reps. Will use straps next time to add weight as hanging onto the bar was hardest part. 

B2. 3 reps per set off of 25lb bumper plates ~2".

C1. 75,85,95 (10 per leg)

C2. 10,12,11

PM

Run 30 minutes @ 50% effort

+ 

Calf rolling/stretching

25th - AM

A. Front Squat with Chains @ 20X1, 4-5 reps x 5 sets, 4-5 min

B1. GH Raises @ 20X0, 8-12 reps x 3 sets, 2 min - add DB's under chin to increase intensity

B2. Standing Single Arm DB OH Press @ 30X0, 4-7/arm x 3 sets, 2 min (30 sec b/t arms)

C1. DB Split Squats @ 30X0, 8-10/leg x 3 sets, 1 min (1 min b.t legs)

C2. One Arm KB Rows - 88lb @ 20X0, 7-10/arm x 3 sets, 1 min (1 min b.t arms)

D. Push-ups, 21-18-15-12-9-6-3 unbroken for time

A. chains weigh 19lbs each. 1 set of chains added each set for 38lbs of chains. 

weight before chains   165x5, 185x5, 215x5, 220x5, 225x4. 

B1. 12x10lbs, 12x25lbs, 8x 35lbs.  DB was awkward to hold. Will use plates next time. 

B2. 45,55,65 all for 7 reps per arm.

C1. 45,55,65  all for 10 per leg.  Did not raise rear leg.  Will raise rear leg next time

C2. 8 reps per arm for all sets.  

D. 2:28.  set of 12 was tough.  little bit of snaking towards end.