Single leg and single arm stuff plus carries for some good structural balance/injury prevention work! Great for after a competition and to add volume, keep weight light, and build up imbalances. A) Wide Stance Stiff Leg Deadlift (not tng): 4×8 @ 210# B1) DB Waiter Squat: 50# x 10/side x 3 sets B2) DB One-Arm […]
Pretty chill day. Active recovery A) Single-leg Deadlift with DB: 50# x 10/leg x 3 sets B) Waiter Carry with DB: 50# x 60m/side x 3 sets C) 800 flutter kicks
First day of training after the Arnold! Had a blast and took 4th overall for the women, which is cool 🙂 Now to prep for the next comp! This week following the competition will be more strength and CrossFit focused to give me a little break from the monotony and stress of weightlifting training. BRO
A) Front squat to heavy single up to 290×1 and 300×1 for PRs miss at 310 B) Snatch Mash Method Snatch to 75% for 2-3 reps Pull @ 85% for 1-2 Snatch 80% x 1-2 Pull @ 90% x 1-2 Snatch @ 85% x 1-2 Pull @ 95% x 1-2 Snatch @ 90% x 1
A) Back Squat to heavy 4 then -10% 3×4 up to 305 x 4 then 275 3×4 Cardio + Core 5 min 30/30 AB 0:30 hollow rocks x 5 rounds
A) C&J: 215# x 5 singles, 225# x 5 singles, 230# x 1 B) Clean Pull: 245# 5×3 C1) Ring Pullups: 5×4 C2) Ring Dips (feet behind on box) 4, 4, 6, 6, 6 D) 6 min EMOM Building to 70% Push Jerk tng x 3 135#, 145, 155, 155, 155, 155 E) T2B ME
