Sunday, November 18, 2012

week 6

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull
A. Clean and Jerk, 1 RM
285, got it on the second try, missed the first jerk, the squat clean was easy 
B. Back Squat @ 20X1, build to 95% RM for a single
370, felt good
C. Squat Snatch Cluster, x 3 sets, 5-7 min - start @ 185lb
 185, all good, 205, missed a bunch, corrected my form, went to 210 and got them all
D1. Supinated Chin-up @ 20X0, 4-6 reps x 3 sets, 2 min
74lbs 6,5,3(+1 negative)
D2. Ring Dips @ 20X0, 4-6 reps x 3 sets, 2 min
97lbs 5-4, 82lbs -6

Tuesday - LEnd 1
15,12,9 ALL OUT:
Power Clean @ 115lb
10 min rest
15,12,9 ALL OUT:
Power Clean @ 115lb
*Fastest time yet is 2:52, I want to see sub 2:40 min on both
I was really sore after this wod b/c I change my power clean form to increase speed, made it look like a fast RDL into a bicep curl, crazy inefficient but much faster

Wednesday - Snatch tech + MAP Sets - high %'s/low volume
Power Snatch. Squat Snatch. OHS, 1.1.1 @ 155lb x 5 sets, 2 min all good
3 sets @ 90%:
7-10 Muscle-ups
15 OHS @ 115lb
75 Double Unders
Rest same as work time
2:14(10 muscle ups), 2:35(10 muscle ups, D.Un mess ups), 2:18(only 8 muscle ups)
Did all muscle ups unbroken 
10 min rest
3 sets @ 90%:
15 Squat Clean @ 95lb
15 Box Jumps - 30" - step down
15 GH Sit-ups
Rest same as work time

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull
A. Power Snatch, 1RM 205 good, 210 no good, I downloaded coach's eye for my cell and watched my form, it was horrible, my butt goes up crazy fast and my second pull looks horrible, I tried to correct but I didn't get the form much better.  I really struggle to lift the weight off the ground without letting by butt go up, when I try it the right way it feels too heavy and slow from the ground
B. Front Squat @ 20X1, build to a tough single
345 PR I believe and it was not max effort but I tried 350 and that didn't go up
C. Hang Power Clean. Push Press. Hang Power Clean. Push Jerk. Hang Power Clean. Split Jerk, x 3 sets, 5 min - 1st set @ 205lb, keep transition b/t movements fast and efficient
205, 215, 225...had to go to 235 after 225 was so easy and I got 235 
D. 30 Kipping HSPU to 10" Depth for time
6:30 but it was to a 8.5" depth, however, when I compressed the abmats my shoulders contact the jump boxes I use to create height, thus, this is the lowest option I have at my gym right now

AM - LP2
"Fran" as rx'd
2:26 PR

PM - MAP Rowing
10 x 45 sec Row @ 90%+/90 sec rest on Rower - damper 5 - a touch slower than last week
got just over 250m per 45 sec round
Sunday - off
Notes: I am really happy about this week, lots of PRs for a lot of different capacities, the 235 barbell complex might have been the coolest part, feeling great

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