Sunday, July 29, 2012

Week 1
Monday - Clean intense + Squat intense/Press intense + Core
A. Power Clean Cluster, 1.1 x 5 sets, 4-5 min
258.5 1Good, 1miss, 258.2 - 2 good - 2 good, 264 - 1good, 1miss, 264 2 good
B1. Back Squat @ 20X1, 2-3 reps x 5 sets, 3 min I didn't do these with the Bench, forgot and just did the back squat for 5 sets in a row with 3 min rest b/w all sets 
352 - 3 - 3 - 3 - 3 - 2
B2. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 3 min
225 - 5x3
C. Wtd GH Sit-ups @ 30X0, 10 reps x 3 sets, 2 min 30lbs DB
D. Wtd Side Bridges, 20 sec per side x 5 sets per side, 40 sec b/t sides 30 lbs DB

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk Cluster, 1.1.1 @ 185lb x 5 sets, 3 min Done It
+
Every Minute on the Minute for 30 minutes:
1st minute - 5 Walk-in Box Jumps to 40" - increase is possible went with 40
2nd minute - 3 tough HSPU to depth - increase if possible went deep, almost as low as I could
3rd minute - 3 Pronated Chin-ups + 75lbs
Did all HSPU unbroken as well as the chin-ups

Wednesday - MAP high %'s
5 sets @ 90% effort:
15 Thrusters @ 65lb
10 Toes to Bar
Row 250m
Rest same as work time 1:43 - 1:49 - 1:55 - 1:57 - 1:50
+
5 min
+
5 x 400m Run @ 90% effort, rest same as work 1:14 - 1:15 - 1:16 - 1:12 - 1:09
+
5 min
+
5 sets @ 90% effort:
15 OHS @ 95lb
10 Chin-ups
Row 250m
Rest same as work time 2:01 - 1:59 - 1:57 - 2:00 - 1:49

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A. Snatch Balance, 3-3-2-2-1-1, 3 min - build per set
216(3) - 221.5 (3) - 227(2) - 232.5(2) - 242(1) - 262(1)
B. Snatch Pulls @ 15X1, 3 reps @ 100% RM x 3 sets, 2 min 230lbs
C1. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 3 min did it again here, didn't alternate b/w the Press Complex and Pullup, misread the sheet
 220lbs (3), 225 missed the Push Jerk, 220 for three for the rest
C2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 3 min 80lbs, little light, but I was rushed
D. High Hang Squat Snatch @ 66% RM, 3 perfect reps x 5 sets, rest as needed
151.8 had to rush these, ran out of time

Saturday 
AM - LP2
5 sets ALL OUT:
7 touch n go Clean and Jerk @ 135lb
15 C2B Chin-ups
7 Burpees
Rest 8 x work time  
:55 - :55 - :58 - :58 - 1:02
All pullups were unbroken

PM - MAP Low %'s
5 minutes of work @ 75% effort:
Row 200m
10 Hand Release Push-ups  4 ds
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 GH Sit-ups  3 rds
--2 min recovery
5 minutes of work @ 75% effort:
100 Jump Rope
10 Ring Dips  4rds  plus 100 Jume Rope
--2 min recovery
5 minutes of work @ 75% effort:
Run 200m
10 GH Sit-ups 3rds
--2 minute recovery
5 minutes of work @ 75% effort:
Row 200m
10 Ring Push-ups 4 rds

Sunday - off
 
Notes: felt great during this cycle.  My legs were very sore from the back squats for a couple days but that was big weight for me.  The powerclean PR was huge and the Snatch Balance for 260 was very surprising.

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