first full week training at my very own box... :)

Week 4

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Squat Clean and Split Jerk, build to a tough single

270

B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 2 min - got em all

C. 7 rds for time:

3 unbroken Hang Squat Clean @ 225lb

3 unbroken Muscle-ups

7:55

Tuesday - LP2 + LEnd1

6 sets ALL OUT:

7 Thrusters @ 115lb

10 C2B Chin-ups

10 Burpees

*Increase Thrusters by 1 rep each set

*Increase C2B by 2 reps each set

*Burpees remain the same

:47 - :56 - :60 - 1:07 - 1:12 - 1:22

Wednesday - MAP Scenario's 

21,18,15,12,9,6,3 @ 85-90%:

KBS - 24kg

Air Squats

reset my wrist watch too fast before I could get my eyes on my time... ?:14

+

5 min

+

10 rounds @ 85-90%:

5 Toes to Bar

35 Double Unders

8:02

+

5 min

+

For time @ 85-90%:

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

Row 300m

10 Ring Dips

10 Box Jumps - 30" - step down

6:03

+

5 min

+

25,20,15,10,5 @ 85-90%:

DL @ 115lb

Wall Balls - 20#

6:02

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Snatch Balance. OHS, 1.1 x 5 sets, 3-4 min

225 - 235 - 245 - 265 - 270 (got the stach balance but missed on the way up for the OHS)

B. Squat Snatch Cluster, 1.1.1 x 5 sets, 3-4 min - start @ 185lb, no more than 205lbs 

185 for 3, 205 for 2, 205 for 2, 205 for 2, 205 for 2

all misses for 205 were near misses...all forward...still a little shy about diving under the bar when tired with a decent load since I dropped 245 on myself 

C1. touch n go Power Clean Drop Set Cluster, 1.2.3.4.5 x 3 sets, 3 min - reduce load from 1, to 2, to 3, etc. with 10 sec rest b/t drops

My quads were still black and blue from the 225 hang clean unbroken wod on Monday so I decided to drop the bar here and rest as little as possible besides the final set of 5 b/c I could catch that without killing my quads

265 (fail), 245 (2), 225 (3), 205, (4), 185 (5 touch and go)

265 (fail), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)

265 (1 got it), 245 (2), 225 (3), 205 (4), 185 (5 touch and go)

C2. Kipping HSPU Cluster, 2.2.2.2.2 x 3 sets, 3 min

got them all

Saturday 

AM - LEnd tester 

Row 1000m for time, why Michael why....so much pain, was not right for 20 minutes 

3:02.2

started in the 1:25 range and finished in the 1:37 range and was at 1:40 for a little

PM - Aerobic tester

For time:

Squat Snatch @ 95lb - 15,12,9,6,3

Box Jumps (30" - step down) - 10,10,10,10,10

C2B Chin-ups - 15,12,9,6,3

Box Jumps (30" - step down) - 10,10,10,10,10

I could tell I was not recovered from the row while I was warming up for this wod...caught my shin HARD on a box jump but that didn't slow me down

15:22

notes:  ready for more