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Maddie Senkosky's Mudita

Maddie Senkosky's Mudita. September 3, 2015. Clean FS Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% 25 in total for 1RM drop sets :. Strict Press climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume. 103 for 5/113 for 3&1. Front Squats 1RM with 5 second pause in hole *15-18 min. Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between. B10 min on bike @80% done.

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Maddie Senkosky's Mudita | madelinesenkosky.com Reviews

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Maddie Senkosky's Mudita. September 3, 2015. Clean FS Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% 25 in total for 1RM drop sets :. Strict Press climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume. 103 for 5/113 for 3&1. Front Squats 1RM with 5 second pause in hole *15-18 min. Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between. B10 min on bike @80% done.

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Maddie Senkosky's Mudita | madelinesenkosky.com Reviews

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Maddie Senkosky's Mudita. September 3, 2015. Clean FS Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% 25 in total for 1RM drop sets :. Strict Press climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume. 103 for 5/113 for 3&1. Front Squats 1RM with 5 second pause in hole *15-18 min. Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between. B10 min on bike @80% done.

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madelinesenkosky.com

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060215 | Maddie Senkosky's Mudita

http://madelinesenkosky.com/2015/06/03/060215

Maddie Senkosky's Mudita. June 3, 2015. 3 Rounds, mobilize in between. A 3RM Snatch from the blocks 138, drop at 132. B 5RM Muscle snatch 43 kg, 94#. Drops at 38kg, 84#. C 5RM Snatxh grip deadlift, 90kg, drops at 81. D Dnd for time. F 2/2/1s. Special needs today. Just gotta keep on keepin on. G 14:00 on rower :30 hard/:30 easy. 1796 total. Highest 132. Lowest 124. 05/20/15 gymnastics cycle day seven. September 3, 2015. 082415 pull program 4.1. August 25, 2015. August 22, 2015. August 22, 2015.

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061715 Gymnastics add on | Maddie Senkosky's Mudita

http://madelinesenkosky.com/2015/06/18/061715

Maddie Senkosky's Mudita. 061715 Gymnastics add on. June 18, 2015. A 15 rope climbs: legs up, legless down/ 10:06. C 3 weighted chin ups 1 negative: worked up by 2.5#. Ended at 20#. A 3RM front squat with 1-second pause each rep: 231, 242 for 2. Did drops at 100kg(220). B Bounding work done. C Modified a little bit:. ME Muscle ups 3/3. D Worked to a heavy clean and jerk at 203#. 062215 Gymnastics Add on. September 3, 2015. 082415 pull program 4.1. August 25, 2015. August 22, 2015. August 22, 2015.

3

062315 | Maddie Senkosky's Mudita

http://madelinesenkosky.com/2015/06/23/062315

Maddie Senkosky's Mudita. June 23, 2015. A Metcon with Tay Tay Bay Bay: 17:18. B Power snatch: 123. Not a jake. Idk what’s up. C Muscle snatch: 88. D Snatch grip DL: 223. E bent over barbell rows: 153. F jerk drives: 5×3@243. This was killing my back. G 8x:20 hollow rocks. 062215 Gymnastics Add on. 062415 gymnastics add on. September 3, 2015. 082415 pull program 4.1. August 25, 2015. August 22, 2015. August 22, 2015. 030815 Gymnastics add on. August 4, 2015. 7/20/15 gymnastics add on. July 20, 2015.

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Maddie Senkosky's Mudita | Page 2

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Maddie Senkosky's Mudita. June 23, 2015. A Metcon with Tay Tay Bay Bay: 17:18. B Power snatch: 123. Not a jake. Idk what’s up. C Muscle snatch: 88. D Snatch grip DL: 223. E bent over barbell rows: 153. F jerk drives: 5×3@243. This was killing my back. G 8x:20 hollow rocks. 062215 Gymnastics Add on. June 23, 2015. A Gymnastics add on. A Weird grip towel pull-ups. One hand high one hand low. 8×3 each arm alternating grip. C 3×20 banded biceps curls. A Push Jerk 5RM 2 5@90%: 178 for 4. Did drops as written.

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071215 | Maddie Senkosky's Mudita

http://madelinesenkosky.com/2015/07/15/071215

Maddie Senkosky's Mudita. July 15, 2015. A Clean 3RM 2 3@90% *building last week *GOAL 203 or more. B Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed) *253. C Barbell Bent over Row 5RM ; straps allowed. D Map Training 70-80%; smooth movement today; take it a back a bit with your output. 5 pullups *the above try for complex staying on the bar. 12 alt kb snatch’s (70/53). 10 DB g to overhead 45/35. E Weighted plank hold x 1 min x 4 sets. A Cleans at 207, drops at 187. B Pulls at 253.

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Maddie Senkosky's Mudita. September 3, 2015. Clean FS Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% 25 in total for 1RM drop sets :. Strict Press climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume. 103 for 5/113 for 3&1. Front Squats 1RM with 5 second pause in hole *15-18 min. Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between. B10 min on bike @80% done.

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