Sunday, November 4, 2012

week 4

Week 4
Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Squat Clean and Split Jerk, build to a tough single
275 good first try
285 - 3 misses, each one got closer, my final was very very close, missed on all the jerks
B. Back Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 2 min
315 for all
C. Squat Snatch, 1 rep x 15 sets, 45 sec - 5 sets @ 185lb, 5 sets @ 195lb, last 5 set are up to you
185 - 5 good
195 - 5 good
215 - 5 good, no misses 
D. For time:
10 Push Press @ 185lb
3 Rope Climbs
10 Push Jerk @ 185lb
3 Rope Climbs
10 Split Jerk @ 185lb
3 Rope Climbs
*No rack allowed
5:30

Tuesday - LEnd 1
3 sets @ 97%:
15 unbroken Squat Clean @ 155lb
25 cals Airdyne
Rest 6 x work time
1:58-2:04-2:02 - devastating
+
2 sets @ 95-97%:
60 sec Burpees to 6" OH -23-24
60 sec Rowing 249-261
10 min rest
 

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
4 Position Power Snatch (high hang, above knee, below knee, floor), 1 rep per position @ 155lb x 7 sets, 1:30 min got em all
+
3 sets @ 90%:
5-7 Bar Muscle-ups did 7 all sets
15 OHS @ 95lb
25 Box Jumps - 20"
Rest same as work time
1:58-2:02-1:57
+
5 min rest
+
3 sets @ 90%:
10 Power Clean and Push Press @ 95lb
10 Box Jump Burpees - 24"
100 DU's
2:16-1:59-2:08
Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Power Snatch, build to a 1RM 210 - 215 was close but no go
B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 1:30 min got em
C. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min - 1st set @ 205lb
205 for 5
225 for 4 out of 5
225 for 2 out of 5, knew I shouldn't go for 225 again but did it anyway  
All I had was a 75lbs vest so I used that for all sets, the pullups were with a fat grip bar
D1. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 1:30 min 5-5-3.9-3.5-3.5
D2. Weighted Parallel Grip Chin-ups @ 20X0, 2-3 reps x 5 sets, 1:30 min 5-4-4-3.9-3.9

Saturday 
AM - LP2
3 x Row 250m @ 500m PR, rest 5 min b/t sets
:40.9-:40.6-:41.1
+
5 min extra rest
+
2 sets ALL OUT: 15 Thrusters @ 115lb/20 Chin-ups, rest 8 x work time
:54-:55
+
5 min extra rest
+
1 minute ALL OUT: Airdyne
40 Cal
PM - MAP Rowing
40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5
Did it, got over 110 m for every 20 sec interval, got sub 1:30 500m pace by every 4th pull

Sunday - off
 
Notes: looking forward to January and the Competitors competition and CrossFit New England, just want to test my fitness.  Feel good.  I know I have 285 squat clean and jerk which is cool. 

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