Warrior Gym, 1500 and 2000.
Warmup: Standard
Practice: Back Squat or Front Squat, your choice.
3 @ 70% of 1RM
3 @ 80% of 1RM
3 @ 90% of 1RM
Train: For Max Weight:
Every minute, on the minute, perform 2 x Clean and Jerks for 20 minutes total. Power Cleans are acceptable, just get it from the floor to shoulders, then from your shoulders to overhead. The goal is to add weight each minute, typically 5lbs total at a time. If you hit failure (don't complete the 2 reps within the allotted minute), annotate your max weight and then decrease the weight as necessary to be able to continue for the full twenty minutes. The quicker you perform your two reps, the more rest you'll have before the next ones come up.
Keep chugging away at it. It will seem relatively simple/easy at first, but quickly adds up and takes its toll on you.
Post: PNF, stretch, and roll. Spend quality time on flexibility. It's been a tough three days. Do hand maintenance tonight if you didn't on Saturday.
Nutrition: Again, I highly recommend trying the intermittent fasting starting Wednesday night and continuing into Thursday. If you've been playing with it, then try to add an additional hour to however long you went last week. Your body peaks its Testosterone and Growth Hormone secretion at the 24 hour mark of a fast if you think you're up to it. 17 hours is usually the minimum for noticeable increases in Testosterone and Growth hormone. Anything over 24 hours and you start hitting diminishing returns. If you do it, drink lots of water and stay focused. Yes, it will suck, but in all honesty it's not that bad.
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MAJ M - Practice: (Front Squat) 170,195,225; Train: 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205(f 2nd jerk), 205, 200(f), 195(f), 190(f), 185(f), 180(f). Great workout. Crushed after getting 205 on 2nd attempt and couldn't lift squat afterwards. Stretched and rolled for 30 minutes afterwards and feel much better.
ReplyDeleteSela - Practice: back squat 215,230,255; Train: started at 115, maxed at 175, 180x1
ReplyDeleteFerarra - Practice: same Train: 115 start, 190 max
Wise - Practice:bs 185,205,215; Train: 115start, 170 max
Goodgame - Practice:bs 185,205,225 Train: 115start, 155max
Hudak - no practice; Train: 115start, 185max
*We may need to start a little heavier next time so we are not on our 30th something rep when getting near max
*MAJ M - flight to Mchenry canceled today so I will be in clinic in AM tomorrow
Practice: Front Squat, 155, 180, 205; Train: 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170(F), 170, 175(F), 175, and last 5 at 135. I didn't know if Split Jerk was acceptable so I didn't do them parallel.
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