Week 2

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

A. Tall Squat Clean. High Hang Squat Clean, 1.1 x 7 sets, 1 min - start @ 115lb, add 10lbs per set, focus on speed under bar got them

B. Above Knee Hang Squat Clean, 3 unbroken reps per min for 10 minutes - all sets @ 235lbs

got them

C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @ 135lb x 6 sets, 1:30 min

got them

D. Back Squat @ 20X1, 2 reps @ 65% RM per min for 8 minutes - focus on concentric speed

250 

Tuesday - Upper CP Battery + MAP Rowing

10 rds:

3 unbroken Bar Muscle-ups x 7 sets

21 Strict HSPU

3 Rope Climbs

15 Strict HSPU

3 Rope Climbs

9 Strict HSPU

3 unbroken Ring Muscle-ups x 7 sets 14:08

+

Rest as needed - 10 min

+

Complete 1 round per minute for 10 minutes:

7 Toes to Bar

7 Clapping Push-ups done - the toes to Bar for this wasn't too hard but the clapping was getting close to impossible for unbroken sets, felt good to work that hard w/ body weight pressing

+

Rest as needed

+

3 x 1000m Row @ 85-90% effort/rest 3 min b/t sets - damper 5

3:27 - 3:26.5 - 3:21.8

Wednesday - MAP (30/30) 

5 sets @ 90%:

30 sec Thrusters @ 95lbs

60 sec Double Unders

90 sec rest - 15/100 - 14/80 - 15/82 - 15/80 - 15/89

+

5 min rest

+

5 sets @ 90%:

45 sec Wall Balls - 20# to 10 ft went w/ 30#

45 sec DL @ 135lb - consistent pace

90 sec rest 21/25 - 20/21 - 19/22 - 20/23 - 21/24

this was a hard day but fun

Thursday - off

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

A. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 x 4 sets, 4 min - start @ 185lb

185-190-195-205 (missed first try, got my second try)

B. Squat Clean and Split Jerk Cluster, 1.1 x 3 sets, 4 min - start @ 245lbs, add 10lbs per set

245 good, 255 got first - missed jerk on second, 265 missed first jerk, missed second clean...fatigued 

C. Split Jerk, 1 rep @ 235lbs x 5 sets, 1:30 min - focus on doing the reps well

went well, definitely needed this extra work, already feeling better, I didn't film myself, maybe I will be able to soon, time is tight 

D. Romanian DL with Straps @ 50X0, 2-2-2-2, 4 min

305-325-345-365, the last set was getting heavy

Saturday 

AM - Open 2013

337 - right foot is injured but I am hoping all I will have to avoid are double unders, box jumps and split jerks

PM - Airdyne MAP

30 x 40 sec Airdyne @ 75%/20 sec Airdyne @ 50%

485 cal - 9.29 miles

 

Notes: was pumped to get the snatch complex on Friday at 205.  13.2 was a good score for me.  All in all I am happy to be working on weaknesses, upper body body weight pressing stamina and heavy overhead