Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
Kind of weird but back popped
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Assault bike 8-10sec HARD for max watts, new set every 90 sec x 5
A – Squat snatch singles x 4 reps @ 90%, 3 reps @ 93%, and 2 reps @ 95+%, rest 2-3 min bt attempts
Hit 222 fine hit 229 bailed 1 234 hit only 1 failed 3 times overhead. Felt really good
B – Clean and jerk singles x 4 reps @ 84%, 3 reps @ 88%, and 2 reps @ 92+%, rest 3 min bt attempts
265 was fine 275 failed jerk last one. Moved to 288 failed 1 jerk and completed last lift. Cleans we’re fine. Jerk was a little rough. Felt like I couldn’t lock arm out.
C – Clean pulls 3 sets of 3 @ 105-115% best clean, rest 2-3 min
355 this was tough. Hard to pull past the hip much
D – Clean grip deadlift cluster – 4.4.4, rest 20 sec/3 min x 3 sets (no TNG reps, reset at floor)
315 was good. Very tough holding on to barbell
E – Mini band monster walk complex x 10 steps (forward/backward/lateral each way), x 3 sets, rest as needed
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AB 4 min progressive intensity, faster every 60 sec, then kick for last 30 sec
rest walk 4-6 min x 4 sets
example progressions
Min 0-1: 300 watts
Min 1-2: 350 watts
Min 2-3: 400 watts
Min 3-3:30: 450 watts
Min 3:30-4: 500+ watts
I adjusted after 2 sets. I did 350/400/450/500/550+ that was 77/78 cals and it was a lot more tough. So I liked that I will stick to that route.
I held 650-700 watts each final 30 seconds
TFlapTTT 