Sunday, February 10, 2013


Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Power Snatch, 1 rep per 20 sec for 10 minutes - all sets @ 185lbs, stop if you begin to fail
got them all
B. Power Clean. Front Squat. Overhead. Back Squat. Overhead, 1.1.1.1.1 per min for 10 minutes - start @ 225lb- 235 -240 -240 -235 -235 -230 -230 -230 -230...ugh, limiting factor for weight was the first Overhead
C1. CGBP @ 20X1, 3 reps @ 225lb x 6 sets, 1 min done
C2. DL @ 20X0, 3 reps @ 405lb x 6 sets, 1 min done

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
8-10 Bar Muscle-ups
1:30 Airdyne @ 80%
2 min rest 10 muscle-ups every time, unbroken, cal count 32-32-34
+
5 min rest
+
3 sets:
30 Chin-ups
1:30 min Box Jumps - 30" - step down every rep - high pace
2 min rest 30 unbroken, 23 box jumps - 20 then 10 pullups, 21 Box J - 30 UnB, 23 Box J
+
5 min rest

+
3 sets:
25 Ring Push-ups - touch shoulders to rings broken from start
1:30 min Row @ 80% 435m - 441m - 461m
2 min rest

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
6 Power Snatch @ 135lb
15 Lateral Barbell Burpees
50 Double Unders
 5 rds + 1 PS
--10 min rest
10 min @ 90%:
6 Front Squat @ 135lbs
9 Toes to Bar
12 Box Jump Overs - 24"
 7 rds + 6 FS
--10 min rest
10 min @ 90%:
6 Push Jerk @ 135lb
12 Pistols
15 cals AD
4 rds + 6 PP
Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test I couldn't resist doing the snatch work, skipped the Cleans
A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs Done
B. Squat Snatch, 1 rep per min for 5 mins - start @ 185lbs, add 10lbs per min got them all
C. Power Clean, 1 rep per min for 5 mins @ 225lbs done
D. Power Clean, 1 rep per min for 5 mins - start @ 235lb, add 10lbs per min skip
E. Front Squat @ 20X1, 2 reps @ 90% x 3 sets, 3 min 320 - 3x2, good
F. For time - full effort:
15 Thrusters @ 135lbs
30 cals AD
15 Power Clean @ 135lbs
*Sub 2:15 min (meant sub 3:15 last week) 3:28...paced it well, quad fatigue limited me, my breathing wasn't maxed out at all

Saturday- CNY Hammerhead Competition 
Event 1
10 min AMRAP
7 Hang Snatch - 135
25 yard plate push (45lbs metal plate over artificial turf)
25 yard plate drag (45lbs metal plate, feet on plate, walking on hands...hard)
50 yard sprint
almost 5 completed rds...first place 

Event 2
500 m row
then...
21-15-9
Deadlift 245 (only 25lbs metal plates on the bar for increased ROM)
Pushups with Hands on 45lbs plates (increased ROM)
GHD situps 
6:21...first place, only athlete to finish under the time cap

felt amazing to win with so many CFS members watching...thanks coach
Beat some studs, a dude who finished 7th in the Southeast regional last year came in second

Notes:  my snatch work on friday might have been my best ever, caught 225 perfectly on first try with minimal rest...its nice to have my squat snatch for feel so consistent.  Feel fine after the competition...ready to keep pushing for the open

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