Cheryl's Training Week 3

Week 3 - Sept 26

SQUAT
5x3 - 165, 175, 185, 190, 195 (20 LB PR!!!!)
Thruster Singles - 93, 103, 113, 118
Overhead Squat - 3x10 @ 95, 3x8 @ 105

BENCH
5x3 - 120, 125, 130 (5lb PR)

DEADLIFT
Skipped cause workouts were MASSIVE volume - 85 total reps @ 135 w. other shit.
Back was blasted after Tuesday.

BENCH ASSISTANCE
Push Press Singles - 105, 110, 115, 120

Cheryl's Training Week 2

Week 2 - Sept 19

SQUAT
5x4 Squat - 155, 165, 175, 185, 190 (PR) <-- current max 200
3x3 Pause Squat - 155, 155, 155 (PR)

Later in the week...
3x5 Front Squat - 135, 145, 155 (PR)

BENCH
5x4 Bench - 115, 120, 125, 130 (3), 125 (PR)
**Felt a pull in my pec, no assistance work. Finished it off with a 400m 3 plate prowler pull.

DEADLIFT
3x3 Deadlift - 195, 195, 195
5x5 Deficit - 135, 145, 155, 165, 175

Superset - 10 mins max rounds = 7 rounds
10 Heavy KB Swing (45lbs)
+ 50m Prowler Push (275lbs)

OLY
Power clean skill work

Cheryl's Training Week 1

Have been following a split that's PL + crossfit for an upcoming competition. All lifts below are in conjunction with daily metabolic conditioning.

Week 1 - Sept 12

SQUAT
50 Backsquats @ BW (#125) for time
3x3 Pause Squat - 135, 145, 155

BENCH
5x5 Bench - 115, 115, 115, 120, 120 (PR)
3x3 Pause - 115x3

DEADLIFT ASST.
5x5 GM - 115, 125, 135, 145, 145
5x5 Deficit - 135, 145, 155, 165, 175

OLY
Max Power Clean Triples - 113, 118, 123, 128, 133 (PR)
Snatch Balance - 65x3, 75x3, 85x2x2
Snatch Grip Rack Jerk - 65x3, 75x3, 85x2, 95x2

Squats 8/12

Gave my separated AC some time to rest before my competition the 20th. Back in the grind.

Squat
135x5
155x4x5

Cleans (instead of FS)
115x5x3
125x5x2

Pause Squat
125x3x3

(All lifts unbelted)

7/18 Cycle 2 Squat

Squat 3x3
165x3
175x3
175x3

Band Lightened - monster minis
185x5
205x5
225x3

50 GHD Sit Ups
50 Box Jump Burpees

7/14 Cycle 2 Deadlift

Deadlift 2-3x3
195x3
205x1 (yeah, no.)
195x3

Felt like shit. Never deadlifting w/o the team again. A meal would've helped.

Deficit 3-4x5
165x5
175x5
175x5
175x5

Tabata Squats

7/12 Cycle 2 Bench 1

3x5 Bench
115x5
120x5 (PR)
120x5

3x5 Pause
95x5
105x5
105x5

Superset
5 Rounds
10 Dumbbell Snatch (#35) - 5 each arm
20 V-Ups
Time: 8:15

7/11 Squat 1

Took all of Cycle 1 off (3 weeks) from squatting b/c of hip. First day going heavy.

5x5 Squat
145x5
155x5
155x5
160x5
160x5

As Nick says, pause = bad on TFL. No go.

5 Rounds
20 Box Jumps (22" box)
40 Double Unders
12:05

7/5 Cycle 1 Bench 3 PR-DOM

Bench Singles - 'MERICA
130x1
140x1
145x1 -- Fail
145x1 -- OWNED

3x5 Floor Press
105x5
115x5
115x5

Dumbbell Bench - must. start. higher.
35x8
35x8
35x10
40x8
50x4

6/30 Cycle 1 Deadlift

Deadlift 2x5
185x5
195x5

Deficit 3x8
155x8x3

GHRs - attempted 3 sets of ~10-12

6/28 Cycle 1 Bench 2 BEST BENCH DAY EVER

I LOVE BENCH PRESS XOXO

Bench 5x3
115x3
120x3 (previous max)
125x3
130x3x2 <---- WIN WIN WIN

Floor Press 4x5
105x5x2
115x5x2

Dumbbell Bench
35x8
45x8
45x7
45x6

Superset (3 sets)
Lat Pulldowns (100) + Shrugs (215)

Superset 2 (3 sets)
20 Abs (V-Ups) + 30 sec handstand taps

6/21 Cycle 1 Bench 1

Bench 5x5
105x5
110x5
110x5
115x5 (PR!)
115x4

Floor Press 3-4x5
115x3 (yeah, right.)
95x5
100x5
105x5

Dumbbell Bench 4x8
25x8
30x8
35x8
35x7

3 Rounds Superset:
Lat Pulldowns x8 (100lb)
Shrugs x8 (215lb)

Cable Abs 4x10 @ 130

6/14 Cycle 0 Bench 2

5x3 Bench
115x3x3
120x3x2

Decline Bench
125x5x2
125x3x2 (a few minor mishaps haha)

Stability Bench - 15db
5, 5, 12, 10 (decided to rep out the last ones)

6/13 Cycle 0 Squat 2

IFT Class - 15 Min AMRAP
(Max Rounds in 15 Minutes of)

8 Push Jerk (85lb)
20 Double Unders
[11 rounds + 3 push jerk]

---------------

Band Resisted Squat 5x3
155x3x2
165x3x2
175x3

Power Cleans 5x5
115x5x3
125x5x2

No lunges. hip flexors fried.

6/7 Cycle 0 Bench 1

Bench 5x5
105x5
110x5x4

Decline Bench 4x7
95x7
105x7
110x7x2

Stability Bench 3x
65x7x2
95x4 <-- haha

Superset 4 Rounds:
8 lat pulls (100lbs)
30-40 scapular push ups

6/6 Cycle 0 Squat 1

Band Resisted Squat
135x5x5

Power Cleans
115x5x5
120x5x2

(8am final had to skip lunges & box jumps)

Squats 5/23

(Going separate from the split. Working stuff to complement both regiments.)

Pause Squat 4x3
145x3x3
155x3

Full Squat Clean 5x3
115x3 (80%)
120x3 (83%)
115x3x3 (80%)

Focus: Technique. Worked at upper bounds of hypertrophy, but under strength. Emphasis on hip extension & high pull.

Bench 5/17

Bench 3x3
115x3
120x3
120x1 (WTFZOR)
115x3

Bench off Low Pins 3x5
105x5
105x4
105x4 (really?)

Incline Bench
65x8
75x4 (WHAT IS IT WITH FAILING REP 5)
75x5

Close Grip Pull Ups 4x5

C&J + Squats 5/16

Clean High Pull 5x5 @ 95

Lateral Jump + Sprint Work

Clean & Jerk 6x2
130x2x3
135x2x3

SSB Box Squats 3x5
152x5x2
152x3 SUCK

Strict Press + Metcon 5/14

4x5 Strict Press
75x5x4
80x4
65x10

Superset: Sumo Deadlift High Pull + Push Jerk (65lb)
21-18-15-12-9 SDHP + 9-12-15-18-21 PJ = 75 total reps for time
Time: 10:45

50 GHD Sit Ups
Time: 2:03