Derek Binford: Get Strong

[Derek Binford]

Warmup

high hang snatch + above knee hang snatch + below knee hang snatch (no straps) - 165, 185, 195f on catch before 3rd rep, 195f on 2nd rep, 165 x 3 sets
back squat - 310x2x4 sets with controlled decent

All I had time for tonight. Feeling more efficient at snatch and squat getting stronger.

[Derek Binford]

Warmup

btn split jerk cluster - 255x1.1, 275x1.1, 290x1.f, 290x1.f

10 min EMOM
Odd: close grip bench - 185x3, 195x3, 205x3, 215x3, 225x3 - started too light, 225 was solid weight
Even: CTB pullups x 12 x 5 sets - couldn't hold butterfly last 2 rounds, had to kip last few

rest 5 mins

10 min EMOM
Odd: press - 125x3x2 sets, 130x3x2 sets, 135x3 - getting stronger here especially for after bench
Even: supinated chinups - bw x 4, 5lbs x 4, 10lbs x 4, 15lbs x 4, 20lbs x 4

rest 5 mins

10 mins EMOM
5 ring dips x 10 sets
5 TTB x 10 sets

Solid day, getting stronger a muscle endurance is improving.

[Derek Binford]

Warmup

deadlift - 385x3x6 sets every 90 seconds - EASY

4 sets @ 90%:
30 sec Thrusters @ 65lbs x 12 reps
30 sec rest
30 sec Rowing x 14 strokes at 10 damper (30m/s)
30 sec rest
30 sec Power Snatch @ 65lbs x 10 reps
30 sec rest
30 sec Rowing x 14 strokes at 10 damper (30m/s)
30 sec rest

10 mins rest

4 sets at 90%
30 sec 50lb KBS x 14 reps
30 sec rest
30 sec burpees to 6" OH touch x 9 reps
30 sec rest
4 sets at 90%
20 sec 50lb KBS x 10 reps
40 sec rest
20 sec burpees to 6" OH touch x 7 reps
40 sec rest

Feeling strong and in MUCH better shape. Looking forward to some testers possibly sometime soon.

[Derek Binford]

So in 32 minutes of 30/30 work, so basically 16 mins of actual work and 16 mins rest total.

48 thrusters
40 power snatch
rowed 1076 meters
96 KBS
64 burpees

248 total reps plus 1076 meters rowed. Not a bad day.

[Derek Binford]

Warmup

power clean + front squat + split jerk - 225, 245, 255, 235x1x3 sets
front squat - 275x2x5 sets - 3 mins rest
DB RDL - 60lbs per hand x 50 unbroken reps - burned last 15 or so reps but probably had more in tank
front plank knee raises x 60 reps per side - not for time but did in sets of 30, 20, 30, 20, 20 resting as needed

Felt sluggish again today, wanted to go heavier on the clean complex but wasn't 100% sure it would be there so decided against it, training is not for testing.

[Derek Binford]

Warmup

snatch - 170x1x10 sets EMOM - felt fast under bar
bench press - 245x3, 225x3x3 sets

6 min EMOM
5 unbroken muscle ups

16 min EMOM
Even: 9 unbroken CTB pullups (72 total, most ever done in one workout)
Odd: 5 deficit HSPU at 3.5

Solid day.

[Derek Binford]

Warmup

snatch - 185x1x7 sets E2MOM - felt solid
back squat - 325x1x7 sets - 2 mins rest - heavy but smooth
goodmornings - 135x8, 155x8x3 sets - 3010 tempo made this tough
bar muscle ups x 3 x 5 sets - worked these in during goodmornings

8 min EMOM
Even: GHR x 10, 10, 8, 8
Odd: GHD situp x 12, 12, 10, 10

Trained at STRONG today and worked in some easy skill work on bar muscle ups cause I can't do them at home due to low ceiling, figured out my kip a little on them and last two sets were solid. Snatch felt very good.

[Derek Binford]

Warmup

10 min EMOM
Even: strict HSPU + 20lb vest x 3 x 5 sets
Odd: strict CTB pullup + 20lb vest x 3 x 5 sets

5 mins rest

10 min EMOM
CG bench press - 225x3, 3, 3, 2, 2, 2, 2, 1, 1, 1 (was supposed to be 10 sets of 3 but had to lower reps as I fatigued)
CTB pullup x 6 x 10 sets (these were tough)

5 mins rest

10 min EMOM
Even: 10 ring rows x 5 sets
Odd: 15 hand release pushups x 5 sets

SCHOOL'S.....OUT.....FOR.....SUMMER! Got some swolle on today too for sure.

[Derek Binford]

Warmup

deadlift - 405x3x5 sets every 90 seconds

3 sets @ 90%:
30 sec R Arm KB Snatch w/70lb x 10, 8, 8
30 sec rest
30 sec DU's x 25-30 per round, lots of trips
30 sec rest
30 sec L Arm KB Snatch w/70lb x 10, 8, 8
30 sec rest
30 sec DU's x 25-30 per round - lots of trips
30 sec rest

10 mins rest

5 sets @ 90%:
30 sec Squat Snatch 75lbs x 8, 6, 6, 4, 4 - I know this is light but it sucked
30 sec rest
30 sec burpees to 6" OH touch x 8 per round
30 sec rest

I have suck a love/hate relationship with conditioning!

[Derek Binford]

Yesterday
Warmup

clean + jerk - 245x1x5 sets - 2 mins rest
front squat - 285x1x7 sets - 2 mins rest

All I had time for.

Today
Warmup

snatch - 140x1x2 sets, 150x1x2 sets, 165x1x2 sets, 175x1x2 sets, 185x1x2 sets
bench press - 225x2, 255x2, 235x2x4 sets

EMOM 5 mins
Muscle ups x 6, 6, 6, 3+3, 2+1+1 (was supposed to be 5 rounds of 6 but hit the wall, only ended up with 28)

EMOM 12 mins
Even - CTB pullups x 10 x 6 sets - all unbroken
Odd - kipping HSPU x 10, 10, 10, 10, 6, 5 - was supposed to be 10 unbroken for 6 rounds but hit the wall)

Solid two days, tomorrow off then going a little heavier on Wednesday.