Week 1

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Squat Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, 4-6 min - start @ 175lb

went touch and go accidently

175 good, 185 1 miss, 186 good, 190 good, 195...shit show, multiple misses and I couldn't get the seventh due to fatigue

B. Power Clean. Front Squat. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 225lb, nothing over 250lbs

225, 250 for next 6 sets, got them all

C1. CGBP @ 20X1, 4-5 reps x 5 sets, 2 min 

225 for 5x5...ran out of time so I didn't adjust the weight, could have done more

C2. DL @ 20X0, 5-4-3-2-2, 2 min - build per set, nothing killer

405-5, 425-4, 445 -3, 465 - 2, 465 -2...had a tight low back the next day but got over it quickly...didn't slow me down this week

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

8-10 Ring Muscle-ups

2 min Airdyne @ 75%

2 min rest

10 mups/34 cal, 10/32, 9/36...I assumed 8 to 10 unbroken was the goal

+

5 min rest

+

3 sets:

20-25 C2B Chin-ups

2 min Box Jump Overs - 24" - land on top every rep, no rebounding

2 min rest

21 pullup/36, 21/36, 25/36, again, unbroken pullups was the goal 

+

5 min rest

+

3 sets:

30-35 Push-ups

2 min Row @ 75%

2 min rest

31/528, 30(lots of breaks)/530, 35(lots of breaks)/550

 

I broke the pushups up 5 to 6 times each set after the first unbroken round 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

10 Squat Snatch @ 95lb

100 Double Unders

4 rds

--10 min rest

10 min @ 90%:

10 Power Clean @ 95lbs

10 Lateral Barbell Burpees

7 to 8 rds...lost track

--10 min rest

10 min @ 90%:

10 Push Press @ 95lbs

15 Toes to Bar

20 cals AD

4 rds + 4 ttb

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. High Hang Power Snatch, 3 reps @ 135lb x 3 sets, 2 min - full pause in hang position, explode done

B. High Hang Squat Snatch, build to a tough single 

190...tried 195 twice, not quite high enough

C. High Hang Squat Clean, 3 reps @ 185lb x 3 sets, 2 min - full pause in hang done

D. High Hang Squat Clean, build to a tough single 

 285...PR

E. Front Squat @ 20X1, 3 reps @ 85% x 3 sets, 3 min

300lbs 3x3, heavy but good form

F. For time:

15 Squat Clean @ 135lb

Row 300m

15 Squat Clean @ 135lb

*Sub 2:15 I hope this was a typo b/c this time is well beyond me at this point, I rushed this workout a little, took all the prescribed rests but moved fast so my time here might be a little slow...I got 3:42.  First 15 reps unbroken, rowed about 1:35 and after the 16th rep of the Squat clean I knew I would have to do all singles...my quads weren't standing me up out of the bottom... If I paced it perfectly and I was on fresh legs I could get 3:00 to 3:15 probably

Saturday 

AM - "Chipper" MAP

3 sets @ 90%:

35 Power Snatch @ 75lbs

15 Burpees to 6" OH

35 Air Squats

15 Burpees to 6" OH

35 Box Jumps - 20"

15 Burpees to 6" OH

Rest 5 min b/t sets

*Fraction things as needed to keep everything manageable and sustainable 

6:57 - 6:55 - 6:41

PM - MAP AD or Row - low %'s

30 x 30 sec AD @ 50%/30 sec AD @ 75%

50% was 15 mph and 75% was b/w 21 and 22 mph

total distance 9.40 miles and total calories was 436

Sunday - off
feel good...the wod on friday reminded me of a weakness I know I have, moderate load from squats for volume...ready for more