Front Squat (SS) Knee Jumps
4 x 3 // 240 (SS) 10
1 x 2 // 205 (Pause above the hole)
DOH Fat Grip DL
5 x 4 // 170
Pause Mid Shin DL (Beltless)
5 x 3 // 315
Conditioning circuit
6 KB Swings @ 45lbs
2/ side Fitness Bag over Shoulder // 40lbs
2 Box Jumps (or tuck jumps)
14 rounds. 30 seconds between rounds
Around round 7 I started getting in my head too much with the box jumps and started landing on my shins instead of my feet. So I switched to tuck jumps to round out the circuit.
Looks like Max Keg is now a Keg Series. They also added a Max Deadlift. Don’t know the prospective weights for the Keg Series. Don’t know whether it 3 attempts or a rising bar for Deadlifts, what kind of bar or height they are planning. This honestly doesn’t change my plan much at all. Might need to make a small change in the last 4 weeks but nothing major.
DOH Deadlift x 1 @ 335 Deadlift (Beltless) (SS) Tuck Jumps
4 x 3 @ 380
Pretty happy I got through all 4 sets without needing my belt.
Paused Descent Front Squat
5 x 2 @ 205
Stepups (SS) Fitness Bag Exts (SS) Duck Walk
5 x 2 @ 215 (SS) 3 x 9 @ 160 (SS) 2 x 1 @ 138
So in an effort to get through everything a touch quicker I supersetted stuff with the stepups. It was not a giant set. I supersetted the Stepups with the Fitness Bag Extensions. Then once I was done with the Extensions I still had 4 sets of stepups left so I did my duck walk speed work as a super set with the remaining stepups.
Arm Over Arm Pull/ Sled Push
3 x 1 @ 270
High Pin Front Squats (Beltess)
x 2 @ 365
Using this to generate joint angle specific strength for leg drive for push press/jerks.
DOH Deadlift 2 x 1 @ 315
Thought to try and do static holds, only got up to 8 or 9 seconds with 315. For future training sessions will probably do the holds at a slightly lighter weight and build up to 315 holds. Probably start at 295.
Deadlift
x 1 @ 385
4 x 10 @ 285
Tempo Front Squat
5 x 5 @ 145
Fitness Bag Ext (SS) Stepups (SS) Duck Walk
3 x 10 @ 170 (SS) 3 x 10 @ 105 (SS) 2 x 1 @ 138
So in an effort to get through everything a touch quicker I supersetted stuff with the stepups. It was not a giant set. I supersetted the Stepups with the Fitness Bag Extensions. Then once I was done with the Extensions I still had sets of stepups left so I did my duck walk speed work as a super set with the remaining stepups.
Arm over Arm/Sled Push Suicides
x 1 @ 120
x 1 @ 100
x 1 @ 90
Pretty bad snow storm was coming in. So I opted for the closer anytime fitness. I usually drive across town so I can train with the sled. Just figured it wasn’t worth it. Ended up being the right call, in the 35 minutes this took me it became a very scary 5 minute drive home. Visibility was absolute garbage.