seanlefloch.com

Sean LeFloch

The journey is the reward. Thursday, August 13, 2015. A Power Snatch: 5-8 x 1; rest 90 sec - moderate (185x3, 190x3, 195x2). 10-15 min Gymnastics skill work. 10 min aerobic c/d. Notes: After yesterday's tough training session, I wanted to try and clear my head of expectations and just enjoy my training session. Had a great concept in my head of the pull and it worked very nicely for me today:. 1 Hold the bar and envision pulling yourself through the floor, driving the legs through the ground. 10 min c/d ...

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Sean LeFloch | seanlefloch.com Reviews

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The journey is the reward. Thursday, August 13, 2015. A Power Snatch: 5-8 x 1; rest 90 sec - moderate (185x3, 190x3, 195x2). 10-15 min Gymnastics skill work. 10 min aerobic c/d. Notes: After yesterday's tough training session, I wanted to try and clear my head of expectations and just enjoy my training session. Had a great concept in my head of the pull and it worked very nicely for me today:. 1 Hold the bar and envision pulling yourself through the floor, driving the legs through the ground. 10 min c/d ...

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1 sean lefloch

2 training

3 40 alt'ng pistols

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8 15 wallballs

9 10 ghd situps

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Sean LeFloch | seanlefloch.com Reviews

https://seanlefloch.com

The journey is the reward. Thursday, August 13, 2015. A Power Snatch: 5-8 x 1; rest 90 sec - moderate (185x3, 190x3, 195x2). 10-15 min Gymnastics skill work. 10 min aerobic c/d. Notes: After yesterday's tough training session, I wanted to try and clear my head of expectations and just enjoy my training session. Had a great concept in my head of the pull and it worked very nicely for me today:. 1 Hold the bar and envision pulling yourself through the floor, driving the legs through the ground. 10 min c/d ...

INTERNAL PAGES

seanlefloch.com

1

Sean LeFloch: Rest Day: 8/2/2015

http://www.seanlefloch.com/2015/08/rest-day-822015.html

The journey is the reward. Monday, August 3, 2015. Notes: Back feeling good, and shoulder isn't really bugging me today either. Subscribe to: Post Comments (Atom). Picture Window template. Powered by Blogger.

2

Sean LeFloch: Training: 7/25/2015

http://www.seanlefloch.com/2015/08/training-7252015.html

The journey is the reward. Saturday, August 1, 2015. This is exactly the same as last week - note any improvements and RPE differences). 15-20 min progressive aerobic warmup. Run 10 min @85%(HR155-173ish) (2,176m). 5 min rest @120-130-. Row 10 min @85%(HR155-173ish) (2,531m). 5 min rest @120-130-. AD 10 min @85%(HR155-173ish) (181cals/3.4miles). 5 min rest @120-130-. Run 10 min @85%(HR155-173ish) (2,270m). Subscribe to: Post Comments (Atom). Picture Window template. Powered by Blogger.

3

Sean LeFloch: Training: 7/31/2015

http://www.seanlefloch.com/2015/08/training-7312015.html

The journey is the reward. Saturday, August 1, 2015. A Power Clean TnG: 3 x 10,8,6; rest 4-5 min. Row 2k @Z1 (HR. 5 Squat Clean Thrusters @185lbs. Subscribe to: Post Comments (Atom). Picture Window template. Powered by Blogger.

4

Sean LeFloch: Training: 8/5/2015

http://www.seanlefloch.com/2015/08/training-852015.html

The journey is the reward. Thursday, August 6, 2015. A Hang Squat Clean: 5x2; rest 2min (215,235,255,255,275). B Deadlift: Moderately Heavy 5 with good technique (345). C1 HSPU: 3xAMRAP; rest 2min (20,20,20). C2 Rope Climbs: 3x3 For Time; rest 2min (37", 32", 37"). Subscribe to: Post Comments (Atom). Picture Window template. Powered by Blogger.

5

Sean LeFloch: Training: 8/7/2015

http://www.seanlefloch.com/2015/08/training-872015.html

The journey is the reward. Thursday, August 13, 2015. A Power Snatch: 3-4 x 3 TnG, rest 3 min (175,185,190PR). B Front Squat: build to a heavy single, then 3 x 3 @70-77% of that. (295, 225x3x3). C Farmer's Walk: 4 x 20m; rest 2-3 min - build to heavy (315lbs.). D Strict T2B work - 3-5 sets (complete). E 10-20 min gymnastics skill work (complete). Subscribe to: Post Comments (Atom). Picture Window template. Powered by Blogger.

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ryanhughesfitness.com

Ryan Hughes: Friday October 31, 2014

http://www.ryanhughesfitness.com/2014/11/friday-october-31-2014.html

Sunday, November 2, 2014. Friday October 31, 2014. Rating: 9 ( felt money this morning). A Clean, work to a single. 225, 255,275,295, 315, 330, 345, 350X. Everything felt heavy until I hit 295, from 295 everything flew up, could have gone heavier if I didnt wait around for 5 minutes after 345 , I thought I was done then got pushed to try another set, just pulled it forward an inch or so and dropped it, 350 is doable. C touch n go Power Snatch, 2 reps @ 185lb every 30 sec x 12 total reps,. 9 Chest to Bar.

ryanhughesfitness.com

Ryan Hughes: Saturday November 1, 2014

http://www.ryanhughesfitness.com/2014/11/saturday-november-1-2014.html

Sunday, November 2, 2014. Saturday November 1, 2014. Rating: 6( had a bad sinus headache going in, knew it wouldnt be a great day). A Snatch Pulls, 3-3-2-2, 2 min - reset b/t reps - 3’s @ 270lb, 2’s @ 280lb. Felt super heavy today, head ringing when I would pull. B AMRAP in 10 mins:. AMRAP C&J @ 165lb in remaining time. Rest ( 10 min ). 30 burpees over paralette. Posted by Ryan Hughes. Subscribe to: Post Comments (Atom). Optimum Performance Training Calgary. Saturday Nov 22, 2014. Friday Nov 21, 2014.

ryanhughesfitness.com

Ryan Hughes: Wednesday November 12, 2014

http://www.ryanhughesfitness.com/2014/11/wednesday-november-12-2014.html

Sunday, November 16, 2014. Wednesday November 12, 2014. AM - SNB Jerk tech Oly Pulls Oly tng emom tech. A Heaving Snatch Balance, work to a challenging single. Worked up to 300# and hit it, it pulled me a little forward but still stood it up, failed at 305. B Split Jerk Cluster off blocks, 1.1 per min x 10 mins - 5 min @ 155lbs, 5 mins @ 185lbs. Complete, all easy. C Snatch Pulls, 2 reps @ 125kg every 2 mins x 5 sets - reset b/t reps. Pull felt pretty heavy off the floor. EMOM x 5 mins:. EMOM x 10 mins:.

ryanhughesfitness.com

Ryan Hughes: Monday Nov 17, 2014

http://www.ryanhughesfitness.com/2014/11/monday-nov-17-2014.html

Sunday, November 23, 2014. Monday Nov 17, 2014. AM - SN int CJ mod BSq stamina/volume Core. Rating: 7, not much pop this morning. A Power Snatch, work to a single. 145,175,195,215, X225 failed 225 twice, weight just felt heavy off the ground today. B Power Clean and Push Jerk, 2 reps every 2 min x 6 sets - start @ 205lbs, add 10lbs per set. These felt solid, did all reps as singles but touch and go off the shoulders. C Back Squat @ 50X1, 5 reps @ 315lbs x 5 sets, 2 min - follow tempo. This wasn;t bad.

ryanhughesfitness.com

Ryan Hughes: October 2014

http://www.ryanhughesfitness.com/2014_10_01_archive.html

Wednesday, October 29, 2014. Wednesday October 29, 2014. Rating: 7 ( flat this morning). A Snatch High Pull. Squat Snatch, 1.1 per min x 9 mins - 3 min @ 175lb, 3 min @ 185lb, 3 min @ 195lb, reset b/t reps. These felt pretty good, no issues with anything. B AMRAP Squat Clean Thruster in 7 mins - use 85% 1RM Thruster (275lb? Rating: 7 ( long day, and my running is rough right now). 7-10 Ring Muscle-ups 10 every set UB. AMRAP unbroken Strict HSPU - 34” max width 14,11,10. 3 min Run @ 75%. 10 min EZ AirDyne.

ryanhughesfitness.com

Ryan Hughes: Saturday Nov 22, 2014

http://www.ryanhughesfitness.com/2014/11/saturday-nov-22-2014.html

Sunday, November 23, 2014. Saturday Nov 22, 2014. AM - Rowing/AirBike MAP (30/30— 5/5). Rating: 8 ( low energy at the beginning, but once I got going i was good). 10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%. 10 x 60 sec Rowing @ sub 2k PR pace/60 sec rest. 1:44 pace for each. PM - 10-15 min Chipper. Rating: 6( only 1 hour rest and I felt it for sure in my legs). 100ft OH BB Walking Lunges @ 135lbs. 21 Power Snatch @ 135lbs. 12 Bar Facing Burpee. 100ft OH BB Walking Lunges @ 135lbs.

ryanhughesfitness.com

Ryan Hughes: Friday Nov 21, 2014

http://www.ryanhughesfitness.com/2014/11/friday-nov-21-2014.html

Sunday, November 23, 2014. Friday Nov 21, 2014. 6 ( FLAT this morning), we do a lot of meeting and work on thursdays and I feel like it mentally drains me because friday I always feel flat, need to figure a way around this. A Push Press, work to a max. 275#, this felt super weak. B High Hang Squat Clean, work to a single - not a max, pause in high hang. Couldnt pull myself under 275 today , just kind of how things were going. E Front Squat @ 315lbs, AMRAP x 1 set. F Front Bridge, 3 min unbroken x 1 set.

ryanhughesfitness.com

Ryan Hughes: July 2014

http://www.ryanhughesfitness.com/2014_07_01_archive.html

Saturday, July 26, 2014. Saturday July 26, 2014. AMSAP L Sit on Rings ( 10-15 seconds every round). 10 sec Airdyne ALL OUT 9-10 cals. 20 sec Row ALL OUT 110-120 m every time. 30 sec Burpees ALL OUT - no push-up portion 17 every round. L sits are getting better but still trouble keeping the feet up high, upper quad/hip starts to lock up. Posted by Ryan Hughes. Friday, July 25, 2014. Friday July 25, 2014. A Back Squat @ 20X1, work to a tough four. This was fun, good to move some weight again. C Clean Pulls...

ryanhughesfitness.com

Ryan Hughes: Tuesday November 11, 2014

http://www.ryanhughesfitness.com/2014/11/tuesday-november-11-2014.html

Sunday, November 16, 2014. Tuesday November 11, 2014. AM - Rowing/AirBike MAP (30/30— 5/5). Rating: 8 ( felt pretty good this am). 15 x 30 sec Rowing @ sub 2k PR pace/30 sec rest. 15 x 30 sec AirDyne @ 85-90%/30 sec AirDyne @ 50%. PM - mixed MAP sets (short). 10 sets @ high effort:. 8 wall balls @ 20lb. 6 kbs @ 32kg. 4 burpees onto 24” box. 1 min b/t sets. Everything felt pretty easy, all sets at or around 52 seconds. Posted by Ryan Hughes. Subscribe to: Post Comments (Atom). Saturday Nov 22, 2014.

ryanhughesfitness.com

Ryan Hughes: Wednesday Nov 19, 2014

http://www.ryanhughesfitness.com/2014/11/wednesday-nov-19-2014.html

Sunday, November 23, 2014. Wednesday Nov 19, 2014. Rating: 9, was feeling really good this morning. A Heaving Snatch Balance, 3 reps @ 225lb x 3 sets, 2 min. Solid, pretty easy. B Split Jerk off blocks, 2 reps every 90 sec x 7 sets - start @ 155lbs, add 10lbs per set. C Clean Pulls, 3 reps @ 345lbs every 2 mins x 4 sets - reset b/t reps. HEAVY off the floor, did not feel strong with this. D Power Snatch. Below Knee Hang Power Snatch, 1.1 @ 175lbs fast per min x 5 mins. PM - Upper EMOM Volume accumulation.

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The journey is the reward. Thursday, August 13, 2015. A Power Snatch: 5-8 x 1; rest 90 sec - moderate (185x3, 190x3, 195x2). 10-15 min Gymnastics skill work. 10 min aerobic c/d. Notes: After yesterday's tough training session, I wanted to try and clear my head of expectations and just enjoy my training session. Had a great concept in my head of the pull and it worked very nicely for me today:. 1 Hold the bar and envision pulling yourself through the floor, driving the legs through the ground. 10 min c/d ...

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