Friday, October 5

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Take note: No sled for you guys today even though the gym has that as a cash out again.  Feel lucky??
1.  Dynamic Box Squats
6 x 2, @ 60% plus band tension – Set the box at 1" below parallel.  These are still about SPEED.  If the weight isn't moving fast decrease the load.  
2.  Snatch
6×2 at 70%, OTM
3.  Clean and Jerk
6×2 at 70%, OTM

4.  3 GIANT SETS of:

A.  Bulgarian Split Squat, 6-8/side.
B.  Reverse Hypers, 20-30 reps
C.  Landmines, 6-8/side. - Demo Vid.  If you don't have a landmine put the opposite end of the barbell in a corner.  
Go through A-B-C without resting between movements.  Rest as needed between sets.
 

Dynamic set up without pins or anchors.

Comments

  1. Box Squat – 135lbs.
    Super Sets
    BSS – 35lbs.
    Reverse Hypers x 20 across
    Land Mines 70 lbs.
    Snatch – 125 lbs.
    C&J – 175 lbs.

  2. Box Squats: 137#
    Snatch: 100#
    C&J: 123#
    Supersets: 8- 25- 8, 15kg bar on landmines

  3. DE BxSQT – 135# x2 x6 OTM
    Sn – 110# x2 x6 OTM
    C&J – 135# x2 x6 OTM
    Giant Sets
    BSS – 45# x8 x3
    Rev.Hyp. – 30 x3
    Landmines – 45# x15, 65# x8 x2

  4. Matt shaw says:

    Box squat @ 135#
    Snatch @ 120#
    C&J @ 155#
    Giant sets
    BSS w/ 35#
    Revere hypers x 25
    Landlines @ 95#

  5. Box Sqts : 135#
    Snatch: 88#
    C&J: 120#
    Giant sets :
    20# BSS, 8 each leg each round
    Rev Hyper X 30 each round
    Landmines: 55# x 16 (8 each side)
    Run to the gym one way, got a ride home today.

  6. 5K jog approx 26-27 min. didn’t time it. Lower back wrecked from 7

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