Week 4

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

A. Squat Snatch Cluster, 1.1 x 8 sets, 1 min - 4 sets @ 135lb, 4 sets @ 155lb good

B. Squat Snatch, 1 rep @ 185lb every 30 sec for 15 minutes all good, no misses

C. 3 Position Hang Power Clean (high hang, above knee, below knee), 1 rep per position @ 205lb x 5 sets, 2 min all good

D. Power Clean and Split Jerk, 1 rep @ 225lb every 30 sec for 15 minutes all good

E. Back Squat @ 20X1, 2 reps @ 75% RM per min for 6 minutes - focus on concentric speed 295, good

Tuesday - Upper CP Battery + MAP Rowing

5 sets:

AMRAP Kipping HSPU to 4" Depth - off plates went a little higher, like 4.5/5 - 13/10/10/9/8

30 sec rest

25 C2B Chin-ups done

30 sec rest

1000m Row @ 80-85% 3:26- 3:34- 3:35- 3:39- 3:35

3 min b/t sets

Wednesday - MAP (30/30) 

3 sets @ 90%:

30 sec Power Clean @ 115lb 14-15-16

30 sec Front Squats @ 115lb 13-13-14

60 sec Airdyne 18-16-17

120 sec rest

+

5 min rest

+

10 touch n go Squat Snatch @ 95lbs per min for 5 minutes ugh...hard

+

5 min rest

+

21,15,9 for time:

DL @ 185lb

Lateral Barbell Burpees 6:07...I was really tired by this point

Thursday - off

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

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min - start @ 185lb, add 10lbs per set

got 215 for two, first try. missed 225, rested 3 min, tried again and missed again

B. Push Jerk, 2 reps x 5 sets, 4 min - start @ 225lb, goal is 265lb for 2

225-235-245-255-265, hit it first try

C. Power Clean, build to 90% RM for a double - 10 sec b/t reps

255, got it

D. DL Cluster, 1.1.1 @ 375lb x 3 sets, 2 min - felt light

Saturday 

AM - Open 2013 114 - went hard, could improve that score if I did it again

PM - Airdyne MAP

5 x 4 min Airdyne @ 75%/2 min Airdyne @ 50%

so 315 to 330 watts is apparently not 75% b/c I could not maintain this power output for over 3 minutes.  So after the first 4 minutes my 75% became 250 to 270 watts.

 I had to change bikes after the first interval so I lost my cal. count

 

Notes: Feeling good, ready to hit it hard on monday