Monday, Monday

Monday was actually a day off for me, so I spent it making a big ol’ pot of beanless chili and some coconut flour biscuits with chipotle spices and cheddar cheese. Yum. I am sorta-kinda trying out “primal” eating for fun, and so far I am not seeing physical differences, but I am noticing that I don’t have a drop in energy around 10am or 3pm, which is a nice bonus!

I also watched a lot of West Wing, which I can’t believe I hadn’t done before! Allllmost makes me want to get into reporting again. And and and… I did this:

Monday:

Warmup: 5 rounds

  • 3x15kg Sotts Press // Double unders

Power:

  • Split Jerk heavy single
  • Power Jerk 5x3x30kg
  • Power Snatch-Hip Snatch 5×25kg
Strength: Push Jerk from Split Squat 3x5x25
Conditioning: 3 rounds
  •  400m run
  • 50 Lunges with 12kg
Mobility: 2 minutes each overhead, chest, and ballet bar flexion
then, on Tuesday, this:
Tuesday:

Technique: 5x 10xdrop Unders // 5x Snatch Balance

Power: Clean 5x3x35kg – jerk the last one

Strength:
Clean Pull 5x4x45kg
Front Squat 5x3x45kg

Hypertrophy:
Leg Ext 3×15
Lunges 3x20x25
RP Hip Thrust  3x@45
X Walk 3x looong

Stability: 5 rounds hilariously bad at both of these
Max hand stand hold
30 second bottom position Overhead Squat

Finishing

Well, I finished my workout program. Very anticlimactically. I skipped one, did one about halfway, but made/increased my maximum numbers for each major lift in my program, and that is a success.

I also cooked some delicious things, applied for a job, took a self-defense class, and played with puppies at the local animal shelter. Success. And I got Emile to make me a new workout program, and so far, I have DONE EVERY SINGLE THING. As opposed to my not-infrequent cheating on Thursdays of the last program…. Rowing 500m + 10 pushups a bunch of times just did not work for me.

Before I post the workouts, I’ll give you some videos for movements I CAN DO. It’s pretty amazing what the human body is capable of, huh? I’ll explain some of the movements and terminology in a later post.

Clean and Jerk

Snatch

 

Sunday:

Warmup: 5x Drop Under // Double under practice
Power: Snatch from High Blocks 7x3x15kg, 3x3x25kg – 1 second pause at bottom
Strength:
Snatch Pull 5x4x40kg  – slow, focus on positions
Paused Back Squat 5x5x45
Stability:
5x Overhead X-Walk // 30-second Plank
Intervals: woodway
5x60s @ 6
3x30s @ 8
60 seconds rest between rounds