T Nation

Rudy Training

DIET: Targeted Ketogenic Diet:
- High GI Carbs Pre and Post Workout (Total carbs
60-100g)
- 2 scoops of whey post workout and 1 during

TESTING: Saturday August 9th - Tuesday August 12th

SATURDAY:

9:00am: 15min of Sauna Stretching

12:30am:
30min foam rolling (VM Emphasis)

USAW Model (O-Lifts) for Warm-Up

Snatch from Above Knee
3x3@95lbs

Snatch from Below Knee
3x3@95lbs

1RM Testing for Deadlift/Bench Press/Weighted Chin-Up

Deadlift: Bench Press: Weighted Chin-Up:
1X1@225 1x1@135 1x1@45
1X1@275 1x1@185 1x1@65
1X1@295 1x1@205 1x1@72.5
1X1@315 1x1@225 1x1@80

8:30pm: 20 min foam rolling forearms and shoulders

10:30pm: Contrast Shower x3 3:1 Ratio (Ghost Pulling Knife
w/hot water)

Sunday,August 10 2008

RECOVERY DAY

Contrast Shower x5 3:1 (Ghost Pulling Knife w/hot water)

Monday, August 11 2008

1:30pm

30 min foam rolling (Quad Emphasis)

USAW MODEL:

Snatch from above the knee
2x2@95lbs

Snatch from below the knee
2x2@95lbs

Snatch from the floor
2x2@95lbs

1RM Testing:

Back Squat:

1x1@135lbs
1x1@185lbs
1x1@205lbs
1x1@225lbs
1x1@230lbs

Push Press:

1x1@115lbs
1x1@125lbs
1x1@135lbs
1x1@140lbs
1x1@145lbs

OH Squat:

1x1@55lbs
1x1@65lbs
1x1@70lbs
1x1@80lbs
1x1@90lbs DNF
1x1@85lbs
1x1@90lbs
1x1@95lbs

7:30pm

Contrast Shower x3 - 3:1 Ratio - (Ghost Pulling Knife w/hot)

Tuesday August 12 '08

RECOVERY DAY

Contrast Shower:
3 min hot/1 min cold - Ghost Pulling Knife Stretch

45 min of foam rolling - Quad Emphasis

Wednesday,August 13 '08

8:30am

USAW Model:

Snatch from above knee:

1x3@95lbs

Snatch from below knee:

1x3@95lbs

Snatch from floor

4x3@95lbs

Front Squat:

1x1@135
1x1@185
1x1@205
1x1@210

Power Shrug:

1x3@205
1x2@225
1x2@275
1x1@295

Glute Ham Raises

max 25lbs + bw

Leg Curl

max 110lbs

Additional Work:

Deadlift Lockout Holds

295 - 15sec,15,12,8

2:00PM

Press

1x5@95lbs
1x1@115lbs
1x1@135lbs

Weighted Pull-Up

1x4@BW
1x2@25lbs
1x2@35lbs
1x1@45lbs
1x1@55lbs
1x1@65lbs

Weighted Dip

1x5@45lbs
1x1@70lbs
1x1@80lbs
1x2@90lbs
1x1@100lbs
1x1@115lbs
1x1@125lbs

Contrast Shower

3minhot/1min cold - Triceps and Quadriceps Stretch