Tuesday Workout;

Snatch 40*3 50*3 60*3*3
Clean and Jerk 50*3+1 70*2+2 80*2+1(1+2)*3
HSPU 5/ 4/ 3
1/4 Mile @2%&6.0mph*3
w
Dips *20*2
DB Pullovers 65*10*3
Stretch

Joshua Peters sent this.

Going forward (tactical)

In preparing for our session Wednesday, I arrived at a few important holes in my understanding of you, your anaerobic capacity and medications/ supplements.

1  The last is easiest so: please list all supplements and medications you are taking and the goal of wack.

2  what causes you to be so gassed when we do squat thrusts?

3  how fast can you run a 1/4 mile & 1/2 mile w no stops?
(having to stop would be ok if you took off too fast but you'd have to rest 3+x the attempt before retrain)

4  it is my understanding that our hypertrophic cycle was "vanity driven" but is it ok if we continue?  Training in this manner will help you in the anaerobic-glycholitic capacities we need to improve and because the larger protector is less likely to be challenged.

See you at 3 on Wednesday, correct?
Joshua Peters sent this.

Re: A week in the life...

Alright...
So you need 3 BIG workouts a week or 2 Big ones and 2 Medium ones.
Possibly mix up "cardio intervals" w Bodyweight moves at end of workouts 2x a week to satisfy Heart healthy goals.
Skill work in O. Lifts 3x a week.
Squats 2x.
Press 2x.
Pulls 1-2x (get alot of pulling in skill work)
Pull UPS and Chins 2x per week.
Add Dips, DB BP, Abs, DB or BB Rows to taste.
Possibly ONE single joint ARM movement per workout.

Eat red meat, avacado and fish oil.
Big Yam w dinner or oatmeal after dinner w all the trimmings about every 4-5 days.

To emphasize weight gain and hypertrophic changes, we need to talk about (at length) perhaps in person.

Joshua Peters sent this.

Saturday Workout;

Snatch 40*3*3
Clean and Jerk 60*1+1*3
Front Squat 50*3 70*3*3
RDL 80*3*3
BB BOR 50*10*3
Chins *6/ 5/ 6
Stretch

Joshua Peters sent this.

Wednesday Workout;

Snatch 20*3*3
Clean 40*3*3
Jerks 40*3*3
Ring Dips *7*3
DB Pullover 65Lbs*10*3
Stretch

Joshua Peters sent this.

Monday Workout;

DB Shrug 85Lbs *10*3
Chins *10*2/ *9
OHP 95*10*3
TRX Curl High*10*2
Block Deep Push Up *10*2
Clam *20*2
Stretch
Roll

Joshua Peters sent this.

Thursday Workout;

Couldn't pull 50kg off floor to snatch high pull.
Knee need rest.
OHP 45*10*3
w
Push Ups *10*3
Dips *10*2,
Stretch
Roll Thigh.

Joshua Peters sent this.

Wednesday Workout;

Knee funny.
Morning treatment and stretch.
Crow *up to 20sec

1/2 Mile at 2%&5.5mph
Band Pull Ups -50*15*2
Chins *10/ *8+1+1/2+1
TRX Curls High*10*2
1/2 Mile at 2%&5.5mph
Stretch

Hot tub
Nap

Joshua Peters sent this.

Tuesday Workout;

Power Snatch 70*2*2
Clean and Jerk 110*1+1 120*1+1(forward) 130*1+1
Front Squat 122*3*3
Stretch
Myofacial Release Thighs

Joshua Peters sent this.

Saturday Workout;

Snatch 90*1 100*1 100*0*3 (in&out, rotated, didn't fin( 100*1
Clean and Jerk 100*1+1 110*1*2
Front Squat 110*3 120*3 (murder)
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch 50*3*3
Snatch 80*1 90*1*3 (last one the most connected)
Power Clean + Jerk 90*1+1 100*1+1*2
1/4 Mile at 2%&7.0mph *2
w (not rushing)
Piked HSPU *15*2
w
Dips *10*2
Crow *4-5sec*5*2
Brick Push Up *20
Stretch
Shower
Massage

Joshua Peters sent this.

Tuesday Workout;

Power Snatch + OH Squat 70*2+1 (connecting w bar)
Clean and Jerk 100*1+1 110*1+1 120*1+1
Front Squat 125*3*3
Light Stretch

Joshua Peters sent this.

Monday Workout;

Chins 5/ 3/ /2
Band Assisted Pull Up.-25*12/ 8/ 6
Chins 10/ 7/ 5
TRX High Biceps Curls *10*2
DB Hammer Curl 30Lbs *10*2
(clicking in upper back/ neck end of harder sets of pull ups and chins)

Joshua Peters sent this.

Sunday Workout;

W client
Run/jog 1/4 mile @5.6mph-ish uneven ground.

Joshua Peters sent this.

CONNECT TO BAR!

"Stay connected to BAR."
I got it.
Thanks for your help Artie.

Joshua Peters sent this.

Saturday Workout;

*Primary Thought:
Snatch 90*1 95*1*3
Power Clean 105*1 110*1 115*1 120*0 (squatted) 120*1
Front Squat 110*3 130*3 140*2
Stretch

Joshua Peters sent this.

Thursday Workout;

Power Snatch + OH Squat 50*3+1*3 60*2+1*2
Clean and Jerk 110*1+1*2
Power Clean 85*2*2
Trap Bar Carry (one turn) 480ft*1*3
Stretch

Joshua Peters sent this.

Tuesday Workout;

Rack Jerk 100*1*3
Front Squats 110*3 120*2*2
Piked HSPU *12
1/2 Mile @2%&6.0mph
Dips *15
1/2 Mile @2%&6.0mph
Depth Push Up *20
Stretch

Joshua Peters sent this.

Monday Workout;

Power Snatch + OH Squat 50*2+1*3
Snatch 70*1 80*1 90*0 90*1
Snatch High Pull 100*3*2
Stretch

Joshua Peters sent this.