Sunday, December 23, 2012

Week 5
Monday - Jerk intense + Clean intense + Clean based Battery
A. Behind the Neck Split Jerk, build to a 1RM
305 - PR
B. Above Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min - drop bar each rep
245-255-260-260-260(got the hang, failed from the floor)
C. 10 rounds for time:
3 unbroken Hang Squat Clean @ 205lb
3 unbroken Bar Muscle-ups
8:32 - went too slow, I thought this workout would be harder but I held together 

Tuesday - MAP high %'s - sets, low volume
7 sets @ 90%:
Row 500m
100 Double Unders
Rest same as work time
*Goal is sub 3 min per set
2:36 - 2:50-2:50-2:50 - 3:02(started to mess up D.Unders) - 3:05 (quad cramp) - 3:08 (hamstring cramp) 
dehydration maybe, got the first 400 d.unders unbroken, that's good for me
 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester
A. Power Snatch Cluster, 1.1 @ 175lb x 5 sets, 2 min done, no misses
B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ 225lb x 4 sets, 2 min done, no misses
C. 5 rounds for time:
10 KB Thrusters @ 24kg/arm
15 GH Sit-ups
20 Chin-ups
10:35 - went hard, perfect pace 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery
A. Above Knee Hang Squat Snatch, build to a 1RM
225 - PR i think 
B. Snatch Pull Cluster, 1 rep @ 275lb x 5 sets, 1 min done
C. "Open 12.2"
90 reps, PR, I finished the 90th rep with 10 sec left, put 210 on the bar and tried a rep just after time expired to see if I could, no chance in hell...to weak at that point

Saturday 
AM - LEnd1
3 sets @ 97%:
15 Thruster @ 115lb
15 Lateral Barbell Burpees
25 cals AD
Rest 5 x work time
2:41-2:32-2:29 - crazy tight and sore from 12.2, thrusters opened up by the third round

PM - MAP Row or AD
3 rounds for time @ 90%:
15 Ring Dips
300m Row
6:13
+
5 min rest
+
3 rounds for time @ 90%:
15 KBS - 32kg
250m Row
5:27
+
5 min rest
+
3 rounds for time @ 90%:
20 Wall Balls - 20#
200m Row
5:16
 
Notes:  good week of training, a bunch of PRs, feeling good, butt is still a little sore from 12.2.  Looking forward to this competition in January.  I practiced the Free Standing HSPU a bunch of other day.  I got one good rep in about 15 min of constant drilling.  Hopefully I can improve that skill in time.  Feeling good and ready for more
 

No comments:

Post a Comment