Sunday, January 13, 2013

Week 2 of 3
Monday - Snatch intense + Clean and Jerk Battery + Row LP2
A. OHS, build to a heavy single
205 - kept it light, didn't want to jerk a ton of weight with the back
B. Power Clean. Front Squat. Push Jerk, 1.1.1 per min for 12 minutes - use lower load than you normally would (i.e. start @ 155lb)
stayed at 155
C. Row Sprint 350m @ 97% x 4 sets, 6 min b/t sets
1:00.2 - :59.7 - :59.5 - :58.3

Tuesday - MAP Sets (wt's/gym/cyc) - high effort
Complete 1 round @ high effort per 2 min for 20 mins:
6 Squat Snatch @ 110lb
6 C2B Chin-ups
6 Lateral Barbell Burpees
:50-53-52-50-48-49-50-49-49
+
10 min rest
+
3 sets @ 90%:
20 Box Jump Overs - 24" - land on top of box
15 Toes to Bar
20 cals AD
2 min b/t sets
2:29 - 2:25 - 2:18

Wednesday - MAP Scenario's
100 cals on AD @ 90%
5:18
7 min rest
+
3 rounds @ 90%:
500m Row
20 Barbell OH Walking Lunges @ 95lbs
10:32
+
7 min rest
+
5 rounds @ 90%:
20 ft Shuttle Run x 10
10 Power Clean @ 95lb
4:52
+
7 min rest
+
100 cals on AD @ 90%
5:19

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1
A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min 
255-260-265-270 - I could have got 275 but didn't want to push the back
B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb
got them all, no misses, 7 out of 10 difficulty 
C. 5 x 35 sec Airdyne @ 97%, 4 min b/t sets\
24-24-23-22-21

Saturday 
AM - LEnd2
2 sets of the following:
For time @ 90%:
Power Clean @ 155lb - 12,9,6
Lateral Barbell Burpees - 10,10,10
Rest 4 x work time
3:15 - 2:59

PM - MAP Single - low %'s
5 sets @ 75%:
30 sec Double Unders low 50s every time
30 sec L Arm KB Snatch @ 16kg low teens every time
30 sec R Arm KB Snatch @ 16kg low teens every time
90 sec Row High 300m every time
90 sec rest


Notes: The back is good to go, all healed up.  Feeling good, ready to make a splash in New England

No comments:

Post a Comment