Derek Binford: Get Strong

[Derek Binford]

35 minutes recovery ride on airdyne - HR 130-150

[Derek Binford]

Warmup

A. snatch - started at 150 added 5lbs every 70 seconds, worked to 215 without misses, 220f, 220, 225, 230f, 230, 235f
B. back squat - 315, 365, 375, 385, 325x4 (30X1 tempo on last set)
C1. GHR x 10 x 4 sets, rest 10 seconds
C2. GHR situp x 10, 10lbs x 10, 15lbs x 10, bw x 20 (just went to parallel on these), rest 2 mins

Very solid day, 230 is most I have snatched in 2-3 years.

[Derek Binford]

Warmup

EMOM 10 mins
Even: bench press - 185x3x5 sets with 40X1 tempo - tough by last set
Odd: bar muscle ups x 4 x 5 sets

rest 5 mins

EMOM 10 mins
strict pullups x 6, 5, 5, 5, 5, 3, 3, 3, 4, 4
strict HSPU x 6, 5, 5, 5, 5, 3, 3, 3, 4, 4 (supposed to be 6 on each minute for 10 mins, knew that wasn't happening so dropped it as needed)

rest 5 mins

EMOM 10 mins
Even: toes to bar x 15, 15, 15, 10, 10
Odd: push press - 95 x 15, 15, 15, 10, 10

Muscle endurance getting better but still pretty sucky.

[Derek Binford]

Warmup

deadlift - 420x2x6 sets every 90 seconds

5 sets @ 90%:
30 sec Airdyne x 8 cals
30 sec rest
30 sec Power Snatch @ 75lb x 10 reps
30 sec rest
30 sec Airdyne x 8 cals
30 sec rest
30 sec OHS @ 75lbs x 12 reps
30 sec rest

Solid session. Last round hurt today.

[Derek Binford]

Out of town and won't train till Monday so....

1 mile run - 6:57 - almost 30 second pr from fall and no running since then.

[Derek Binford]

Warmup

clean + jerk - 225, 255, 285 missed jerk, 285 - ties all time PR I believe
clean - 305 - all time PR, 315 x miss x 2 - wussed out on first on and got under second one......soon
front squat - 265x1x4 sets with 50X1 tempo

3 sets (this was deceptively sucky)
walking db lunge - 50lbs per hand x 80 feet
GHD situps x 15
rest 2 mins

Solid day, will plan to get in some aerobic work on the airdyne this afternoon.

[Derek Binford]

30 minutes on airdyne HR 140-150
30 minutes hip/shoulder mobility

[Derek Binford]

Warmup

snatch - 185x1x12 sets
bench press - 225, 255, 275, 260x1x4 sets
30 MU for time - 5:35
10-1 unbroken HSPU ladder - 6:59

Solid day, all but 1-2 of the snatches real solid. 275 bench was smooth, had a little left in the tank, definitely improvement there. Had some fatigue on MU from db lunges and GHD situps yesterday, did 30 in 5:15 as part of an EMOM two weeks ago so will call that my PR. The HSPU ladder SUCKED! Took about 30 seconds rest for 10-6 and then almost a minute for 5-4-3, then almost done for 2-1 obviously. This was 55 total HSPU in larger unbroken sets, did 50 for time in 7:55 broke up however I wanted about 6 weeks ago so I will call this decent improvement.

[Derek Binford]

Warmup

hang power snatch - 115x2x2, 145x2, 165x2x5 sets
front squat - 135x2, 225, 275, 305, 330 - most I have hit in 2-3 years
strict BTN press - 95x4, 115x4, 125x2, 140x2

10 rounds for time
3 HSPU to 5" deficit
3 muscle ups
Time: 10:54

Solid day, strength coming along, 315 clean is right around the corner.

[Derek Binford]

30 minutes airdyne - 140-150 HR