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Post by TM79 on Apr 17, 2017 23:19:34 GMT
Mesocycle 16. Week 4 (Variations). Session 1.
Front Squat In 6-8 Sets, work up to some heavy triples - singles: 10x95, 5x135, 165, 3x185, 1x205 (PR 1 Rep Max), 1x225 (Didn't get depth)
Power Clean In 6-8 Sets, work up to some heavy triples - singles: 3x95, 115, 135, 155, 1x165
Time: 30:00
Accessory Work 4 Rounds: 8 Clean Pulls at Max Power Clean Weight (175 lbs) 20 Walking Lunges (unweighted) 12 GHD Sit-ups
Time: 12:10
Conditioning: Intervals/Sprints
4 Rounds: 20 Burpees, Fast 400 Meter Run, Slow
Post Burpee Splits: 1:05, 1:11, 1:12, 1:06
Comments: Variations week so I'm trying some different lifts and taking it easy on the accessory work. The conditioning will remain relatively vigorous though... Front Squat: Yep, they still suck. I'm calling 205 a PR as I don't recall ever doing that much weight before on that lift, but I haven't kept track of my PR's either. 225 was SOOOOOOO close, but a little high so I can't count it. Power Clean: I just suck at this lift. That's all there is to it. These had a tendency toward muscle cleans, but I'll still call them power cleans. Wanted to keep going but my form was really starting to suck. Accessory: Threw in some Clean Pulls to make up for the lighter variation of deadlifts I did. This accessory work, while easier than my usual work, was still very challenging. 3 tough movements. Conditioning: This was the worst part of the workout. It's humid right now too so I am drenched in sweat. Have a good night!
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Post by jaysun on Apr 18, 2017 14:04:16 GMT
Good job on the PRs! Yeah, front squats are not fun. Power cleans have gotten easier but they still suck and burpees are never fun.
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Post by jaysun on Apr 18, 2017 14:10:59 GMT
WU: none Strength: push press 5x5@95,115,135,145,155 TT=7'03" Conditioning: 2RFT: 10 power cleans@135#, 15 push press@135#, 450m run TT=12'05" Notes: was in a rush to get something in. Had the daily chores to do and then soccer practice and a game. When you are coaching two teams things get busy. The conditioning was supposed to be 3 rounds with a 15' cap. I knew that I was going to miss the cap and I had to move on so I stopped at two. Tough metcon.
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Post by TM79 on Apr 18, 2017 16:19:16 GMT
WU: none Strength: push press 5x5@95,115,135,145,155 TT=7'03" Conditioning: 2RFT: 10 power cleans@135#, 15 push press@135#, 450m run TT=12'05" Notes: was in a rush to get something in. Had the daily chores to do and then soccer practice and a game. When you are coaching two teams things get busy. The conditioning was supposed to be 3 rounds with a 15' cap. I knew that I was going to miss the cap and I had to move on so I stopped at two. Tough metcon. Nice job. I did PP this morning actually. Your reps were definitely stronger. And yes, that metcon does look tough. 135 is a lot of weight to be repping out like that on those lifts. Glad you all had a good Easter weekend and that the soccer teams are going so well. Not sure if I would ever tell them not to score though. I've been on both sides of that equation. In VA, I was on a pretty bad basketball team and will never forget getting our a$$es handed to us by a much better team (by like 40 points, and we were only 10 years old). Then when we moved to Charlotte I was on a much better team and we ended up winning the city championship pretty handily. Losing teaches humility and builds character. Winning builds confidence (and pride unfortunately). At school I sought out the kids that were on the really good team and invited them to play at my house. I started playing against them regularly and got a lot better that way. Not trying to tell you how to coach your teams, just sharing some personal experience. If I were in that situation, I'd probably let my guys build up a big lead and then either sit them or move them around to different positions, etc. Maybe that's what you meant when you said you were telling them they had to start passing the ball more instead of scoring. That builds that part of their game while not completely demoralizing the other team. Still, one goal ain't much of a cushion. Trust me, I'm a Panther fan. I'm used to watching those guys take a 20 point lead into the locker room at half time and they take their foot off the gas in the second half and the other team battles all the way back. Ugh! Anyway, that's a good predicament to have.
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Post by jaysun on Apr 18, 2017 17:22:21 GMT
WU: none Strength: push press 5x5@95,115,135,145,155 TT=7'03" Conditioning: 2RFT: 10 power cleans@135#, 15 push press@135#, 450m run TT=12'05" Notes: was in a rush to get something in. Had the daily chores to do and then soccer practice and a game. When you are coaching two teams things get busy. The conditioning was supposed to be 3 rounds with a 15' cap. I knew that I was going to miss the cap and I had to move on so I stopped at two. Tough metcon. Nice job. I did PP this morning actually. Your reps were definitely stronger. And yes, that metcon does look tough. 135 is a lot of weight to be repping out like that on those lifts. Glad you all had a good Easter weekend and that the soccer teams are going so well. Not sure if I would ever tell them not to score though. I've been on both sides of that equation. In VA, I was on a pretty bad basketball team and will never forget getting our a$$es handed to us by a much better team (by like 40 points, and we were only 10 years old). Then when we moved to Charlotte I was on a much better team and we ended up winning the city championship pretty handily. Losing teaches humility and builds character. Winning builds confidence (and pride unfortunately). At school I sought out the kids that were on the really good team and invited them to play at my house. I started playing against them regularly and got a lot better that way. Not trying to tell you how to coach your teams, just sharing some personal experience. If I were in that situation, I'd probably let my guys build up a big lead and then either sit them or move them around to different positions, etc. Maybe that's what you meant when you said you were telling them they had to start passing the ball more instead of scoring. That builds that part of their game while not completely demoralizing the other team. Still, one goal ain't much of a cushion. Trust me, I'm a Panther fan. I'm used to watching those guys take a 20 point lead into the locker room at half time and they take their foot off the gas in the second half and the other team battles all the way back. Ugh! Anyway, that's a good predicament to have. I've been on both sides too. My goal with both teams is their technical skills on and with the ball. I put my strongest kids on defense when we go up and have them work on "building out of the back." Letting the GK play the ball out to the defensive players who then pass it around until they see an opportunity to exploit. They hate it, but it teaches them the tactical side of the game. 7 out of 10 of my U10 boys are beasts and two of the remaining kids have their strong points and will "do a job," and the last one, well let's just say: bless him.
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Post by TM79 on Apr 18, 2017 22:31:35 GMT
Sounds like a good game plan to me. They're sure to develop into good, well-rounded players. Great job!
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