Last Day
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
This was OPTs last sharpening day leading up to his last competition. Seems fitting.
Showing posts with label Sharpening. Show all posts
Showing posts with label Sharpening. Show all posts
113010
3 x 100m accelerating sprints; walk back as rest
+
2 rounds of:
3 touch and go full snatches @ 135/85
6 lateral burpee + 180 over barbell
60m shuttle sprint
3 min rest b/t sets
+
2 rounds of:
5 deadlifts @ 185/135
10 pullups
20 box jumps @ 20/16
3 min rest b/t sets
+
2 rounds of:
3 touch and go powerclean and jerk @ 155/105
10 HKTE
25 doubleunders
3 min rest b/t sets
+
2 rounds of:
3 touch and go full snatches @ 135/85
6 lateral burpee + 180 over barbell
60m shuttle sprint
3 min rest b/t sets
+
2 rounds of:
5 deadlifts @ 185/135
10 pullups
20 box jumps @ 20/16
3 min rest b/t sets
+
2 rounds of:
3 touch and go powerclean and jerk @ 155/105
10 HKTE
25 doubleunders
3 min rest b/t sets
112910
Rest
Paul is a leader in his field and his info is good. Although from my understanding limiting fat post workout after a heavily glycogen dependent workout is a smart way to go. Experiment.
You can figure out what approximate type you are here: http://nutritionaltyping.mercola.com/
It's free, you just need to sign up for his newletter which usually contains good info anyway. Be warned though, he likes to try to sell stuff.
Paul is a leader in his field and his info is good. Although from my understanding limiting fat post workout after a heavily glycogen dependent workout is a smart way to go. Experiment.
You can figure out what approximate type you are here: http://nutritionaltyping.mercola.com/
It's free, you just need to sign up for his newletter which usually contains good info anyway. Be warned though, he likes to try to sell stuff.
112810
Run 15 minutes:
first 5 minutes @ 75%
second 5 minutes @ 85%
third 5 minutes @ 95%
rest 5 minutes
10 sets of 20 doubleunders; rest 1 min b/t sets
then
15 minutes mobility (SMR) work
first 5 minutes @ 75%
second 5 minutes @ 85%
third 5 minutes @ 95%
rest 5 minutes
10 sets of 20 doubleunders; rest 1 min b/t sets
then
15 minutes mobility (SMR) work
112610
1 Snatch @ 80% on the minute for 10 minutes
rest 2 minutes
5 HKTE + 5 fast burpees x 8; 45 sec rest
rest 2 minutes
Depth Jumps: 20 singles, rest as needed (not fast! go for quality)
rest 2 minutes
Row: 100m Sprint, 300m Recovery x 7
rest 2 minutes
5 HKTE + 5 fast burpees x 8; 45 sec rest
rest 2 minutes
Depth Jumps: 20 singles, rest as needed (not fast! go for quality)
rest 2 minutes
Row: 100m Sprint, 300m Recovery x 7
112410
Warmup with doubleunders, sets of 10 for speed.
A: Deadlift: 50% for 8 sets of 3; 1 min rest b/t sets
B: 100m Accelerating sprints x 6; walk back as rest
C: 10 pullups x 5; 1 min rest (work on rhythm and minimizing extra movement - efficiency)
D: 10 ghd situps x 5; 1 min rest
A: Deadlift: 50% for 8 sets of 3; 1 min rest b/t sets
B: 100m Accelerating sprints x 6; walk back as rest
C: 10 pullups x 5; 1 min rest (work on rhythm and minimizing extra movement - efficiency)
D: 10 ghd situps x 5; 1 min rest
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