Monday, August 13, 2012

Week 3
Monday - Clean intense + Squat intense/Press intense + Core
A. Squat Clean Cluster, 1.1.1 x 3 sets, 5 min - all tough sets
265 - 2 good, 1miss - 2 good, 1 miss - 3 good
B1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min 
310lbs
B2. Wtd Ring Dip Custer @ 20X0, 1.1.1.1.1 x 5 sets, 3 min
60lbs 
C. 21,15,9 rep rds for time:
Toes to Bar
GH Sit-ups
time 4:44

Tuesday - Jerk tech + Upper CP Battery based
Split Jerk Cluster, 1.1 @ 215lb x 5 sets, 3 min Got em
+
5 sets:
3 tough Push Press 195 for all sets
60 sec
3 tough Wtd Pronated Chin-ups 70 for first 4 and 65 for final set
60 sec
+
5 sets:
AMRAP (-3) Kipping HSPU ended up being like -3.5 - 16-10-9-7-7
60 sec
15 C2B Chin-ups All unbroken sets
60 sec

Wednesday - MAP high %'s
5 sets @ 90% effort:
10 Hang Power Clean @ 115lb
10 Bar Facing Burpees
Run 200m
Rest same as work time 1:29 - 1:27 - 1:28 - 1:28 - 1:27
+
7 min
+
5 x 500m Row @ 90% effort, 2 min b.t 1:32.2- 1:39.2- 1:43.4- 1:40.4- 1:36.9
+
7 min
+
5 sets @ 90% effort:
15 Box Jumps - 24"
15 Russian KBS - 32kg
15 Wall Balls - 20#
Rest same as work time 2:06 - 2:06 - 2:00 - 2:03 - 2:02

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical
A1. Snatch Pull Cluster, 1.1.1 @ 110% RM x 4 sets, 10 sec 255lbs
A2. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 85-90% effort here Picked the wrong weight here - 209, out of the 12 reps I got 1 and missed all the others
B1. Split Jerk, 1-1-1-1-1, 3 min - all tough efforts 240 1x1 - 251 4x1
B2. Muscle-up Cluster, 2.2 x 5 sets, 3 min - focus on fast transitions within movement
Did not have access to rings so I tried the bar for the first time, got first try and all reps
D. OHS @ 33X1, 5 reps x 5 sets, 3 min - lite load, perfect OH positions/feel
155 5x5

Saturday 
AM - LP2
5 sets ALL OUT:
7 touch n go Clean and Jerk @ 135lb
Run 25 sec just ran 200m, didn't have a good way to time myself
Rest 8 x work time
:59 - :59 - :57 - :59 - :59

I was maxed out on time so I rested for about 10 min b/w the AM and PM workouts
PM - MAP Low %'s
5 minutes of work @ 75% effort:
Row 1000m
Burpees in remaining time (remember to adhere to the % of intensity)
 18
--2 min recovery
5 minutes of work @ 75% effort:
Row 1000m
Double Unders in remaining time
70
--2 min recovery
5 minutes of work @ 75% effort:
Run 1000m
Burpees in remaining time
9
--2 min recovery
5 minutes of work @ 75% effort:
10 Walking Lunges
10 unanchored sit-ups
6.5 rds
--2 minute recovery
5 minutes of work @ 75% effort:
5 hand release push-ups
5 kbs - 24kg
5 box jumps - 24" - step down
I guess I didn't write down my rds here but I think it was around 5

Sunday - off
 
Notes: Feeling good, happy with my split jerk numbers from Friday

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