Week 3

Week 3

Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity

A. Freeze Box Jump, 1 rep every 20 sec for 5 minutes 39", had a little more

B. Push Jerk. Split Jerk, 1.1 x 5 sets, 4-5 min 225lbs for all sets, got a little heavy

C. Front Squat @ 31X1, 4 reps @ 75% RM x 5 sets, 3 min - elbows high out of bottom, full pause in full depth  240 for all sets, felt like I had a little more

D. AMRAP in 10 minutes:

3 HSPU to 6" depth

3 L Pull-ups - L position must be maintained from top to bottom with no kip

12rds + 1 HSPU

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)

High Hang Squat Snatch, 3 reps x 6 sets, 2 min - 3 sets @ 55% Snatch RM, 3 sets @ 65% Snatch RM 55% at 120lbs and 65% at 140, felt great

+

Power Clean Cluster, 1.1.1 x 6 sets, 2 min - 3 sets @ 65% Clean RM, 3 sets @ 75% Clean RM

+ 65% at 175lbs and 75% and 200lbs, felt good

5 x Row Sprint 35 sec ALL OUT @ damper 7, 4 min b.t efforts

+ 215m - 214m - 211m - 211m - 211m

5 sets @ 95-97% effort: 12 touch n go Power Clean @ 135lb/12 Burpees, 5 min b.t efforts

1:03 - 1:04 - 1:01 - 1:04 - 1:01

 

Thursday - MAP low %'s

10 minutes of work @ 75% effort:

25 Double Unders

4 Right Arm Periscope Lunges @ 16kg

4 Left Arm Periscope Lunges @ 16kg

11rds + 8 D.U.

--5 min recovery

10 minutes of work @ 75% effort:

Row 250m

15 Anchored Sit-ups

5 Ring Dips

4rds + 6 Situps

--5 min recovery

10 minutes of work @ 75% effort:

Run 200m

10 KBS - 24kg

10 Burpees

5 rds

--5 min recovery

10 minutes of work @ 75%

Row 250m

10 OHS @ 45lb

6 rds + 240m

 

Friday - off

Saturday 

AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity

A. Walk-in Box Jump, 1 tough rep every 20 sec for 5 minutes 42" had more

B. Below Knee Hang Power Snatch, 3-3-2-2-1-1, 4 min - all hard sets, fist set of 3 @ 175lb

175(3) - 180(3) - 185(2) - 195(2) all misses but very close - 195(1) missed but very close -195(1) got it easy, form was better

C. Snatch Pull @ 110% RM, 3 reps x 3 sets, 3 min  236lbs for all sets

D. Snatch Balance, 3 moderate effort reps x 3 sets, 2 min - full pause in bottom of squat for 1 sec 187lbs for all sets, got them all

E. 7-->1 unbroken Muscle-up ladder for time, goal is sub 5 min  4:07

PM - MAP singles I find them to be the most mentally difficult thing to do so far, but that's ok

15 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort 

+

5 min rest

+

15 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort

+

10 minutes of pec/lat stretching 

Sunday 

AM - MAP high %'s 

3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):

3 Thrusters @ 65lb

3 Chin-ups

 8 rds

--3 min recovery

3 minutes of work @ 90%:

6 Power Snatch @ 75lb

6 Burpees

4 rds + 2 P Snatch

--3 min recovery

3 minutes of work @ 90%:

9 Push Jerk @ 85lb

9 Box Jumps - 20"

4rds + 3 Box Jump

--3 min recovery

3 minutes of work @ 90%:

12 Power Clean @ 95lb

12 cal Row

2rds + 10 Power Cleans

--3 min recovery

3 minutes of work @ 90%:

Run 600m

AMRAP Burpees in remaining time

16 Burpies

--15 min recovery

3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):

3 Thrusters @ 65lb

3 Chin-ups

8 rds + 3 Thrusters 

--3 min recovery

3 minutes of work @ 90%:

6 Power Snatch @ 75lb

6 Burpees

4 rds

--3 min recovery

3 minutes of work @ 90%:

9 Push Jerk @ 85lb

9 Box Jumps - 20"

4rds + 2 Box Jumps

--3 min recovery

3 minutes of work @ 90%:

12 Power Clean @ 95lb

12 cal Row

2 rds + 12 Power Cleans

--3 min recovery

3 minutes of work @ 90%:

Run 600m

AMRAP Burpees in remaining 

20 Burpies

 

PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)

Going to do this tonight  

Notes:

I feel great physically, this week I had a tone of extra manual labor with moving furniture into the new place but still feel good.  Got down to 196lbs body weight, that is a two year low for me.