Monday Workout;

Rack Jerk 100*1 110*1
Push Press 60*5*3
1/4 Mile 2% 5.5mph*3
w
Dips *11*2
Stretch

Joshua Peters sent this.

Saturday Workout;

Clean and Jerk 120*1+1  130*1+1*3
Front Squat 125*3 135*3 125*3 115*3
1/2 Mile Run @2% 5.0mph*3
Chins *10/ *8*2
Stretch

Joshua Peters sent this.

Friday Workout;

Snatch 70*2 80*0 80*1 90*1 95*1 100*0 100*1
(All misses a result of BB a lol' in front -unfinished pull orack of acceleration at finish)
Push Press 50*5 60*5 70*5
Turtle Stands *3*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

Weighted Chin 25*5*3
HSPU *3*3
Ring Dip *5*3
DB BOR 75Lbs*5*3

Joshua Peters sent this.

Tuesday Workout;

Front Squat 125*3*3
Power Clean 105*1*3
Snatch High Pull 105*3*3
RDL 125*5*3
Stretch
Joshua Peters sent this.

Monday Workout 2:

Power Snatch + Balance 55*3*1+2
Rack Jerk 112*1*3
Push Jerk 65*5 75*5 80*5 (next 3 weeks Push Press- P. Jerk hurts wrists)
Stretch

Joshua Peters sent this.

Monday Workout 1:

1/4 Mile @2% 5.7/ 6.5/ 6.5mph
w
Dips *10*3
Stretch

Joshua Peters sent this.

Saturday Workout;

Snatch 95*1 100*1*3
Clean and Jerk 115*1+1 125*1+1*3
Clean Pull !45*3*3
Front Squat 125*3 135*3 125*3
Chins *10*2/ *8
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch + Snatch Balance 55*1+2*3
Rack Jerk 110*1 120*1*3
HSPU *3*3
Dips *10
1/2 Mile 2% @ 5.0/ 5.2/ 5.0
w
Ring Dips *5*3
Stretch

Joshua Peters sent this.

Wednesday Workout;

DB BOR 45Lbs*10 55*10 65*10 75*10 (10RM)
Chins 5/ 3/ 1/ 10/ 8/ 6/

Joshua Peters sent this.

Tuesday Workout;

Power Clean 100*1 105*1*3
Front Squat 132*3*3
Snatch High Pull 70*3 90*3 107*3 112*3
RDL 10RM 112*10 122*10 132*10
Stretch
(1:05 to complete)

Joshua Peters sent this.

Monday Workout;

Snatch 87*1 92*0 92*1*3
Jerk 110*1 115*1*2
Push Jerk 60*5 72*5 80*5 (EM)
Hour Break
1/4 Mile @2% 6.0/6.0/6.5
w
Dips *10*3
Stretch

Joshua Peters sent this.

Monday

New program outline:

Week 1

Day 1

Snatch 92kg x1x3 (AHAP -As High as Possible)

Rack Jerk 115x1x3

Push P/Push Jerk 5RM Test

Dips x7 (goal of 10, add a rep a week)x3-5 ARAPW

30Min Box (if possible) or ¼ Milers at 2% Grade Plus 6.0mph x3

Saturday Workout;

Snatch 90*1*3 (just comfortable at the end- sore traps& lifts a lil' in front)
Clean 110*1 120*1
Front Squat 125*3*2
1/2 Mile @2%/5.0*2
w
Weighted Chins +20*5*2
Stretch

Joshua Peters sent this.

Hypertrophy Cycle Coming Next Week!

6 Whole Eggs in Butter w 3 Veggies & Salsa Del Rio
Grit & More Butter
4 Large Strawberries

Joshua Peters sent this.

Re: press/weight loss

Wonder if you heard from her before her husband? Bad Josh!
His numbers are really not very high in the lower body lifts relative to BW as you know. They are good, not great. I personally only had a 7-8 month rotation cuff thing in 96 and still loose pressing strength 2x faster than lower. Can't say why this is. But my best guess is that when calories decrease (stored and ingested) than adaptive energy and neurological energy decrease. That would assume a hierarchy of adaptation at least in every individual that more than likely is modified a bit by training, habits and ones personal priorities. So how do we fix? Defends; if the DL was plummeting, I say spread it out and don't do it so often. If it were the squat I would look at the conditioning time and possibly reduce the running. For the OHP and BP, I would stop dividing my time between the two and do that one twice a week  Plus a 5-20% over OHP push press day day emphasizing s slow eccentric. Might have to pull back in other areas to divert adaptive energy to the Press as well.
What you think?
WC


Joshua Peters sent this.

Friday Workout;

Power Snatch + Snatch Balance 50*1+2*4
Power Clean + Jerk 90*1+1*4
Power Clean + Push Jerk 70*1+5*3
Dips 70*7*3

Joshua Peters sent this.

New program outline

Day 1

Snatch AHAP

Rack Jerk

Push P/Push Jerk 10RM

Dips x10x3-5 AHAP

30Min Box

 

Day 2

Power Clean

Snatch High Pull

Front Squats

BOR 10RM

RDL 10RM

Chins x10x3-5 AHAP

 

Off or Box

 

Day 3

Snatch Escape

Rack Jerks

HSPU x5x5

Ring Dip x5x5

Short Sprints

 

OFF

 

Day 4

Snatch

Clean *(and Jerk depending on week)

Clean Pull x3x3

 

Day 5

Weighted Chins x5x3

Front Squats

BOR x5x5

Long Spint

Wednesday Workout;

Chins 5/ 3/ 1/ 10/ 10
Hammer Curls 35Lbs *10
GHD Crunch *10

Joshua Peters sent this.

K Ferris

Notation: AHAP - as hard as possible, 10RM, -5%, -10% - Work up to a 10-rep max load for one set. Then decrease the weight 5% for another set of ten. Decrease the weight another 5% for the third set.

Monday
Push Press - 10RM, -5%, -10%
Squat - 10RM, -5%, -10%
Snatch Grip Push Press - 10RM, -5%, -10%
Dumbbell Military Press - 10RM, -5%, -10%
Bench - 10RM, -5%, -10%
Triceps - 3x10 AHAP
Weighted Abs

Tuesday
Muscle Snatch - 5RM, -5%, -10%
Snatch Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 10RM, -5%, -10%
Snatch Grip Shrug - 10RM, -5%, -10%
Bent Over Rows - 10RM, -5%, -10%
Pull Ups - 3x10 AHAP
Weighted Abs

Wednesday
Push Press - 3-5x10 @10% less than Monday
Squat - 3-5x10 @10% less than Monday
Snatch Grip Push Press - 3-5x10 @10% less than Monday
Dumbbell Military Press - 3-5x10 @10% less than Monday
Bench - 3-5x10 @10% less than Monday
Triceps - 3x10 AHAP
Weighted Abs

Thursday
Muscle Snatch or Clean High Pull from Thigh - 5RM, -5%, -10%
Clean Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 5x10 @10% Less than Tuesday
Clean Grip Shrug - 5RM, -5%, -10%
Bent Over Rows - 5x10 @10% Less than Tuesday
Pull Ups - 3x10 AHAP
Weighted Abs

Friday - Rest

Saturday
Snatch - 12-18 reps @ 75-85%
C+J - 12 reps @ 75-85%

Sunday - Rest

Tuesday Workout:

Snatch High Pull 80*3 90*3
Deadline 110*7-1
w
Ring Dips *1-7
8:55
D did 3:22!
Joshua Peters sent this.

Monday Workout:

Snatch 70*1 80*1 90*1
Clean and Jerk 105*1+1 115*1+1
Front Squat 120*3*3
1/2  Mile @2% & 5.0mph *2
Stretch

Joshua Peters sent this.

Saturday Workout;

Snatch 80*1 85*1 90*1 95*1 100*0 100*1*2
Clean and Jerk 110*1+1 120*1+1 125*1+1
Front Squat 130*3 140*3 130*3
Stretch

Joshua Peters sent this.

Thursday Workout;

Snatch 80*1 85*1 90*1 92*1*2
(Straight but some need to fin shrug)
Afternoon;
Chins 5/ 3/ 1/ 10*3
w
1/4 Mile @2& 5.5/ 6.0/ 6.0
Stretch

Joshua Peters sent this.

Wednesday Workout;

Dips *10
Ring Dips *5*5
Wrist Stretches and Frog Stands ( feet down)

Joshua Peters sent this.

Tuesday Workout;

Power Clean and Jerk 90*1+2 100*1+2*2
Front Squat 120*3*3
Snatch High Pull 110*3*3
Clean Pull 125*3 135*3 145*3
Stretch

Joshua Peters sent this.

Saturday Workout:

Snatch 80*1 90*1 95*1 97*1 97*0*2 85+1
Clean and Jerk 125*1+1*3
Clean Pull 145*3*3
Stretch

Joshua Peters sent this.

Monday Workout:

Power Snatch Ride Doen 65*1 70*0 70*1 75*1 80*1 85*1(forward) 85*1!
Front Squat 120*3*3
Weighted Chin 25*5*3
w
1/2, Mile @2% & 5 mph *2
Stretch

Joshua Peters sent this.