Week 1

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. High Hang Squat Snatch, 3-3-2-2-1-1, 1 min - start @ 115lbs, add 5lbs total per set got them

B. Hang Squat Snatch, 2 reps per min for 10 minutes - all sets @ 185lbs got them all

C. High Hang Power Clean, 3-3-2-2-1-1, 1 min - start @ 155lbs, add 5lbs total per setgot them

D. 2 touch n go power clean and overhead @ 205lb every 30 sec for 5 minutes got them

E. Back Squat @ 20X1, 2 reps @ 60% RM per min for 10 minutes - focus on concentric speed

235 - went well

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Kipping HSPU to 10" Depth

3 unbroken Ring Muscle-ups

--sub 8 min is the goal - 12:07 - 

This was the first time using paralletes for 10" depth instead of boxes - might have made the HSPU harder I suppose.  I ended up breaking up the 7th 9th and 10th round of HSPU, my arms just gave out.

+

Rest as needed

+

3 rounds for time:

20 unbroken C2B Chin-ups

15 unbroken Ring Dips - 7:02

I broke up the last round of ring dips - I would have had to wait minutes to make my last set unbroken...chest and arms were spent

+

Rest as needed

+

5 x 500m Row @ 85-90% effort/rest 2 min b/t sets - damper 5

1:33.9 - 1:35.8 - 1:35.8 - 1:35.4 - 1:35.4

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Power Snatch @ 95lbs 11 - 10 - 11 - 11 - 11

30 sec Back Squats @ 95lbs   15 - 13 - 12 - 12 - 14

30 sec Lateral Barbell Burpees8 - 8 - 7 - 7 - 7 - 7

90 sec rest

+

5 min rest

+

5 sets @ 90%:

30 sec Power Clean and Overhead @ 95lbs 12 - 11 - 12 - 12 - 12

60 sec Double Unders 76 - 74 - 61 - 60 - 79

90 sec rest

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Power Snatch, build to a tough single 215 - got it first try and decided to move on

B. Squat Clean and Split Jerk, build to 275lb for a single 

missed 255 jerk once, went to 265, missed the jerk twice, moved on, really frustrated

C. Split Jerk, 2 reps @ 205lbs x 5 sets, 2 min - focus on doing the reps well

got it but I pressed out of few of the second reps

D. AMRAP Kipping HSPU x 1 set to complete failure

21...little disappointing

 

Saturday 

AM - Open 2013 176...wanted 180

PM - Airdyne MAP

30 x 35 sec Airdyne @ 75%/25 sec Airdyne @ 50%

50% watts under 100

75% watts over 315

total cal. 476

total distance 9.27 miles

 

Notes: I just want to be better than I am right now.  I am frustrated with my Upper CP Battery performances but that has always been my biggest weakness.  Frustrated with my Jerk numbers.  Frustrated with 13.1.  All this frustration has increased my motivation and focus.  

I am interested in trying to add a second AM/PM day...which day would that happen?  I might be able to do it on Wednesday.  Even if I cannot swing a second PM day, I want to do more volume.  I think I can handle it and I think it would make me better...just a little more though.