Week 5
Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate
A. Squat Snatch, 1 rep per min for 10 minutes - start @ 135lb, add 10lbs total per minute
got it
B. Tall Squat Clean and Split Jerk, 2 reps @ 175lb x 3 sets, 2 min got it
C. Squat Clean and Split Jerk, build to a tough single
tweaked my right foot and right wrist so I went with a Squat Clean Push Jerk - 255
D. Behind the Neck Split Jerk, 2 reps @ 225lb x 3 sets, 2 min Got it, split felt ok
E. Back Squat @ 20X1, 1 reps @ 80% RM per min for 10 minutes - focus on concentric speed
315 - good
Tuesday - Upper CP Battery + MAP Rowing
AMRAP in 10 minutes - wearing a 20lb vest:
2 Muscle-ups
4 HSPU
8 KBS - 32kg 6 rds + 4 HSPU
+
5 min rest
+
5 sets @ high effort:
15 C2B Chin-ups
0.5 mile on Airdyne 1:36-1:43-1:48-1:48-1:41
1:30 min b/t sets
Wednesday - MAP (30/30)
3 sets @ 90%:
60 sec Squat Snatch @ 95lbs 17-17-17
60 sec Double Unders 90-77-76
120 sec rest
+
5 min rest
+
For time:
15 Power Clean @ 95lbs (unbroken)
300m Row (1:45ish)
15 Burpees
300m Row (1:45 ish)
15 Burpees
300m Row (1:45ish)
15 Power Clean @ 95lbs (unbroken)
7:31
Thursday - off
Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press
A. Above Knee Hang Squat Snatch, build to a max 210 - took a lot of attempts but got it eventually
B. Above Knee Hang Squat Snatch, 1 rep @ 20lbs below highest from A x 5 sets, 2 min
190, all good
C. Power Clean and Split Jerk, build to 90% of highest from monday
235 - wrist was limiting me
D. DL, 1 rep @ 405lb per min for 10 mins - done, felt good
13.5 - 160....pain!!!
PM - Airdyne MAP
3 x 6 min Airdyne @ 75%/2 min Airdyne @ 50%
done - 75% = watts around 240 to 260, 50% = watts around 80
total Cal. - 351
total Cal. - 351
notes: My right wrist needs rest. I can snatch w/out pain but I cannot receive a clean/front squat/thruster/push press/jerk for a little while. It is feeling better than yesterday. Ready to push forward best I can. The rest of me feels good, including the foot.
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