Sunday, March 3, 2013

Week 5
Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod
A. Above Knee Hang Power Snatch, 2 reps per min for 10 minutes - start @ 185lb, nothing above 205lbs
185 and then all 195 - no wraps, some of my previous weights (like 1 to 2 months ago) were with wraps, stopped using them
B. Squat Clean Thrusters, complete 2 reps @ 215lb per min for up to 10 minutes - stop if you fail
got all reps...this was not challenging, could have gone 20 minutes without a miss
C1. Medium Grip Bench Press @ 20X1, AMRAP @ 225lb x 5 sets, 2 min 
6-6-6-6-6
C2. DL, 1 rep x 5 sets, 2 min - start @ 395lbs, add 10lbs total per set
got them all

Tuesday - IGT (MU's + Chin-up + Push)
3 sets:
AMRAP Ring Muscle-ups wearing a 20lb vest
1 mile Airdyne @ 90%
3 min rest
3 muscle ups/2:41 - 4 muscle ups/2:57 - 5 muscle ups/2:43
+
5 min rest
+
3 sets:
30 C2B Chin-ups
2 min Box Jump Overs - 24" - no rebounding
3 min rest
40 - 39 - 40 box jump overs 
+
5 min rest
+
10-->1 unbroken for time:
Ring Dips
Toes to Bar
*Goal is sub 5 min
6:43 - a fair representation of my best time at that point in the workout 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd
10 min @ 90%:
15 Power Snatch @ 75lbs
30 Double Unders
9 rds + 25 Doubles
--10 min rest
10 min @ 90%:
15 KB Front Squats @ 24kg/arm
300m Row
5 rds + 36 meters
--10 min rest
10 min @ 90%:
15 Shoulder to Overhead from behind the neck @ 115lbs
20 Hand Release Burpees
25 cals AD
2 rounds + 3 cal. 
This day left my legs very sore on Thursday and a little bit on Friday  

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 @ 185lb x 4 sets, 90 sec got them
B. Squat Snatch, 1 rep x 4 sets, 2:30 min - start @ 195lb, add 10lbs per set 
195-205-215-225(miss)  I took another 2:30 min rest and tried 225 again, missed again, and then again, and then again.  
C. C&J, build to 95% RM 265, got it first try
D. Front Squat @ 20X1, 2 reps @ 85% RM per min for 5 minutes 300lbs, not as hard as last monday
E. "Isabel" as rx'd - sub 2 min 2:10, might have paced it a bit slow but 2:10 is close to my best at the time

Saturday 
AM - "Chipper" MAP
2012 Regionals Event 4 17:59 - last years regional it was 20:10...felt good about that

PM - MAP AD or Row - low %'s
10 x Row 500m @ 75%, 1 min b/t sets - damper 5
all rounds were 1:47 to 1:48
 
Notes - I feel like my split jerk has gotten rusty, needs some practice. Wods with strict upper body pressing movements I am not great at...as you can see with the ring dip/pushup wods.  Was pumped to see my time for the regional wod drop so much.  This next week looks like a lot of fun, cannot wait for the open.

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