I couldn’t be more pleased with this first week. I have felt like a giant wet turd the past 5 weeks and had little motivation to train at all. Having a program in front of me, that I am writing, feels different. I am excited about this to see where it goes and how it goes. I know that I will make some mistakes along the way but I truly feel I will be learning more than anything else. That being said, overall, I felt really good this week. Despite the feeling of struggling the last 4 weeks through a hypertrophy cycle, I can feel the results of that through certain movements and positions. Certain things just felt better this week than they have before.
On a related note, once our second location closed down, they brought over the kilo plates so I have started to use them. I am going to try and work primarily with kilos moving forward. Guess it is about time.
BBSP18.W1.D1.0820
- Muscle Sn high pull + Muscle Sn: (3+3) x 3 (Barbell only)
- Hang Snatch (below knee): 1@65% (140), 1@70% (150), 3×1@75% (161)
- Snatch Pull from deficit (Eccentric): 3×3 @ 90% (195)
- Front Squat: 5×3 @ 75% (327)
- Reverse Hyper: 4×15
BBSP18.W1.D2.0821
- Jerk: 2@50% (75), 2@60% (90), 2@70% (105), 4×1@80% (120) EMOM
- Hang PC: 2×3@60% (80), 2×3@65% (87)
- SnPP 5×3, increasing (Start at or above 50% of your 1RM PP): 68, 75, 80, 90, 100
- Accessory 4x:
- 20x banded lat pull-downs (green band)
- 15x GHDs
- 12x DB rear laterals
BBSP18.W1.D3.0823
- Hang Clean: 2@65% (97), 2@70% (105), 4×1@75% EMOM (112)
- Clean Pull (Deficit/Eccentric): 3×3@90% (137)
- BS: 4×3@75% (173)
- Accessory:
- DB Arnold press x10 (50#)
- DB Shrug x10 (70#)
- DB Curl x10 (35#)
BBSP18.W1.D4.0824
- BB incline bench: 5×5 (185, 205, 205, 205, 205)
- Banded lat pull downs (green band): 5×20
- 18 minute AMRAP (5 rounds)
- 20 Cal AB
- 15 GHDs
- 8 upside down KB press (44#)
- Hamstring curls: 4×15
- 7-way Hips
BBSP18.W1.D5.0825
- Snatch Pull + Snatch: 1@50% (40), 1@60% (59), 1@70% (68), 1@80% (77), work up to a heavy single if you feel good. 185, 195
- Clean Pull + Clean + Jerk: 1@50% (75), 1@60% (89), 1@70% (105), 1@80% (118), work up to a heavy single if you feel good. 127/280, 136/300
- Pause BS: 3×3@70% (161/355)
- Plank: 5×1:00
- KB waiter hold: 4x:30 ea. arm (70#)