Week 2

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

A. High Hang Squat Snatch, build to a tough single - full pause in high hang

215

B. Snatch Pull Cluster, 1.1.1 @ 225lb x 3 sets, 2 min done

C. Power Snatch Cluster, 1.1.1 @ 175lb x 3 sets, 2 min all good

D1. Back Squat @ 20X1, 4-4-4, 2 min 345-345-345

D2. Seated DB OH Press @ 30X0, 5-8 reps x 3 sets, 2 min

I don't have heavy enough DBs at my gym so I did deficit HSPU strict (5-5-4) 

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

4 min @ 90%:

10 Toes to Bar

15 cals AD

4+10 toes to bar

--4 min rest

4 min @ 90%:

50ft Shuttle Run x 6 lengths

10 KBS - 32kg

4+12 KBS

--4 min rest

4 min @ 90%:

50 ft Shuttle Run x 6 length

10 OHS @ 95lbs

4+1 Shuttle

--4 min rest

4 min @ 90%:

50 ft Shuttle Run x 6 lengths

15 Push-ups

3+11 pushups

--4 min rest

4 min @ 90%:

15 Box Jumps - 30" - step down every rep

15 Air Squats

3+3 box Jumps

Wednesday 

AM - Jerk moderate + Upper CP Battery

lite Split Jerk, 3 reps x 5 sets, 2 min

155lbs...felt fine on the wrist

+

AMRAP in 20 minutes:

1 L Sit Rope Climb to 15ft - hold L on ascent and descent

10 Kipping HSPU to 10" Depth

5 rds + 1 HSPU

+

10 C2B Chin-ups per min for 8 minutes

done...unbroken butterfly all sets

PM - Snatch tech + Airdyne MAP Low %'s

Squat Snatch, 3 reps @ 145lb x 5 sets, 2 min - rest 3 sec b/t reps on ground

done

+

30 x 35 sec AD @ 75%/25 sec AD @ 50% again I didn't have enough time...thought I would today b/c there was less Snatch tech work.  Rushed and still didn't make it

went 20 minutes hard

Thursday - off

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

A. Clean Pull Cluster, 1.1 @ 315lb x 5 sets, 2 min

done

B. Behind the Neck Split Jerk, 1 lite rep x 7 sets, 1 min

175 - felt fine, easy, the split is looking better and better

C. Squat Snatch, 1 rep per min for 5 mins @ 195lbs

got them all. no misses

D. Squat Snatch @ 155lb, 5 unbroken x 4 sets for time

2:37, no misses

Saturday 

AM - LP1-->LP2 multi the AirDyne experiment - first 5 intervals were performed on the New AirDyne, last 2 were on the old Airdyne

7 x 1 minute time limit @ 97%:

30 cals AD (should be under 45 sec every set)

AMRAP Burpees in remaining time

6 min b/t sets

1 - 30 Cal in 46 seconds - 6 burpees

2 - 30 Cal in 47 seconds (max effort) - 6 burpees 

3 - 45 second AMRAP for cal (25cal) - 6 burpees 

4 - 45 second AMRAP for cal (23 cal) - 5 burpees  (at this point I was on another planet..you could call this planet, Planet Pain)

5 - 45  second AMRAP for cal (24 cal) 4 burpees

old airdyne now

6 - 30 Cal in 44 seconds - 4 Burpees

7 - 30 Cal in 44 seconds - 5 burpees 

-huge difference  from bike to bike...I have been using the new Airdyne exclusively for the last 4 months.

PM - MAP Low %'s - Rowing based

30 min @ 75%:

1000m Row

15 GH Sit-ups

30 Air Squats

15 KBS - 24kg

 

4 rounds + 721 m row

 

notes: feel great.  Eating super clean, staying at 197lbs which is light for me. 

The wrist is improving but I still feel pain during movements like Pushups.  I believeI can Jerk heavy when I take the Bar off the Squat Rack.  I have jerk blocks so I can avoid the barbell crashing down on my shoulders for doubles, which would require me to really extend the wrist.  I do Jerk heavy loads from my back for sure.  I can Power clean if I don't catch the bar on my shoulder and obviously squat cleans are not possible yet.  I hope another week is all I need for it to heal up.