Week 3

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

A. Power Snatch, 2 touch n go Power Snatch @ 175lb per min for 8 minutes done

B. touch n go Squat Clean Thruster @ 205lb, 3 reps per min for 6 minutes

first 4 sets good - missed final rep on the 5th set - started to jerk the bar on the 6th set and still missed the final rep

I could have hit all these reps easy if I went with a thruster jerk instead of a thruster push press...probably not allowed though so I waited till I was failing to use the jerk

C1. MGBP @ 20X1, 3 reps @ 235lb x 6 sets, 1 min done

C2. Romanian DL @ 30X0, 3 moderate reps x 6 sets, 1 min 355 all sets

I was very sore this day from the comp on saturday...the increased ROM for the deadlifts on saturday left my posterior chain very sore and tired

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

3 sets:

8-10 Ring Muscle-ups got 10 unbroken on all sets, 3rd set of max effort

1:30 Box Jump Overs - 24" - no rebounding - high pace 33-31-33

2 min rest

+

5 min rest

+

3 sets:

25 C2B Chin-ups 25 unbroken on first 2 sets, third set was 15 and then doubles

1:30 min Airdyne @ 80% 22-21-22 cal.

2 min rest

+

5 min rest

+

3 sets:

30 Push-ups broken from first set

1:30 min Row @ 80% 440-440-465

2 min rest

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

10 min @ 90%:

10 Squat Snatch @ 75lbs

10 Toes to Bar

10 Box Jumps - 36" - climb down/no rebounding

4 rds + 10 TTB

--10 min rest

10 min @ 90%:

10 Hang Power Clean @ 95lbs

10 Lateral Barbell Burpees

10 GH Sit-ups

7  + 1 situp - i believe, I might have lost track

--10 min rest

10 min @ 90%:

10 Shoulder to Overhead @ 115lbs

10 Russian KBS - 32kg

10 cals AD

7 + 1 cal

Thursday - off

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

A. Squat Snatch, 1 rep per min for 5 mins @ 175lbs got them

B. Squat Snatch, 1 rep per min for 6 mins - start @ 185lbs, add 10lbs per min got them!

C. Squat Clean, 1 rep per min for 5 mins @ 225lbs got them

D. Squat Clean, 1 rep per min for 6 mins - start @ 235lb, add 10lbs per min got them!

E. Front Squat @ 20X1, 1 rep @ 95% RM x 3 sets, 3 min 335, got them all, not a problem

F. 3 rounds for time:

10 Power Clean @ 155lb

15 Lateral barbell Burpees

*Sub 3 min these type of workouts always give me butterflies - 3:36 - I estimate 3:20 with perfect pace

Saturday 

AM - "Chipper" MAP

Complete the following with a 30 sec on/30 sec off fashion - i.e. you are only allowed to complete work within the 30 seconds, goal is high effort, CONSISTENT intervals:

100 Box Jumps - 30" - step down went 32"

100 KBS - 32kg went 34kg

100 Burpees - no jump @ top

100 Thrusters @ 65lbs

30:18

PM - MAP AD or Row - low %'s

Row 500m @ 50%,75%,50%,80%,50%,85%,50%,90%,50% - damper 4

50% = 2:15 to 2:25

75% = 1:45 strict

80% = 1:40

85% = 1:35

90% = 1:30, all strict 

I did not enjoy the workout at all buddy...but I have a short memory 

 

Notes: started to feel a little cold on Friday...sick today.  Planning on feeling better tomorrow.  Doesn't seem to influence my training much.  Very happy with my progress and numbers this week.