Week 1

Monday - Snatch intense + Snatch moderate + BSq int + OH intense

A. Squat Snatch Cluster, 1.1 x 3 sets, 4 min

205-210-205 - pushed the limits of my wrist but got through the day ok

B. Squat Snatch Cluster, 1.1.1 @ 165lbs x 3 sets, 2 min

got them all

C. Back Squat @ 20X1, 5-5-5, 5 min

315-325-325 (out of practice but I could have done slightly more)

D. Single Arm KB Press @ 20X0, AMRAP @ 32kg/arm x 3 sets, 1 min b/t arms

the KB wasn't working for the wrist so I did 

D. Strict Press @ 20X0, AMRAP @155 x3 sets, 3 min rest

7-7-5 

Tuesday - MAP High %'s - (3/3--4/4--5/5)

3 min @ 90%:

15 cals AD

15 KBS - 32kg

--3 min rest 

2 +15 Cal

3 min @ 90%:

50ft Shuttle Run x 6 lengths

10 Burpees

--3 min rest

3

3 min @ 90%:

5 Toes to Bar

10 Wall Balls - 20#

--9 min rest

5

3 min @ 90%:

15 cals AD

15 KBS - 32kg

--3 min rest

2 + 15 Cal

3 min @ 90%:

50ft Shuttle Run x 6 lengths

10 Burpees

--3 min rest

3

3 min @ 90%:

5 Toes to Bar

10 Wall Balls - 20#

5+5 Toes to Bar

 

Running is an issue now with the foot injury and that groin injury from months ago.  The first run this day was a mess, had to go slow.  Second run I felt almost normal with the groin and tape up foot worked fine.  Need to do more sprints probably...got me winded quickly.

Wednesday 

AM - Jerk moderate + Upper CP Battery

lite Split Jerk, 5 reps x 5 sets, 2 min - main focus on foot position

85lbs - the wrist was a little pissed off but I have been working hard on my rack position and that improved mobility made this possible today.  This drilling is helping

+

3 rds for time:

10 Ring Muscle-ups wearing 20lb vest

15 Kipping HSPU to 10" Depth - no vest

19:30 w/out a vest of the Muscle Ups - didn't want to challenge the wrist like this, w/out the vest was already pushing it....pushed hard, the HSPU were good and hard.

+

Complete 10 C2B Chin-ups per min for 7 minutes done

PM - Snatch tech + Airdyne MAP Low %'s

3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position @ 135lb x 5 sets, 1:30 min done

+

Squat Snatch, 1 rep per min for 5 mins @ 155lbs done, no misses

+

30 x 30 sec AD @ 75%/30 sec AD @ 50% ended up only having 20 minutes left to complete this 30 min piece so I went a little extra hard on the 30 sec @ 75% (400+ watts for all of them)...I was spent.  Next time I will move along faster and get everything in. 20 min = 305 Cal... the new AirDyne reads Cals about 15% slower than the older models...had an athlete test it out a few times in my gym

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester

A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 2 min

 done

B. Behind the Neck Split Jerk, 3 lite reps x 5 sets, 1 min

155, felt fine on the wrist b/c I didn't have to rack it...working on splitting long and low and a vertical forward shin

C. Squat Snatch, 1 rep per min for 10 mins @ 185lbs got them all

D. Power Snatch. Snatch Balance. OHS. Squat Snatch, 1.1.1.1 per min for 10 mins - all sets @ 185lbs this was hard...I did the first 3 movements w/out dropping the bar but after the OHS I dropped and pulled the Squat Snatch from the ground.  I was nervous about the wrist.  I got every rep in the minute except for 2 Squat Snatch which I dropped forward. Those were the 6th and 7th reps...figured out my fault and corrected.

Saturday 

AM - LP1-->LP2 multi

8 sets ALL OUT:

4 touch n go Power Clean @ 205lb

10 Burpees to 6" OH

15 sec AD

5 min b/t sets

all rounds were under 1 min and my Cal. were 9-9-10-9-8-8-9-8 - this was painful

The wrist held but only b/c I didn't have to full rack the bar at any point

PM - MAP Low %'s - Rowing based

30 min @ 75%:

500m Row (high 1:40s every time)

10 Push-ups

15 unanchored Sit-ups

20 Air Squats

 8+420 meters

Notes: Held up well with the extra PM workout.  Feeling fine today.  The wrist is better but I know I still cannot get a rack position.  I still feel pain during lots of movements but nothing serious.  Hopefully it will be fine at some point during this coming week.  I am ready for more.