2014

 

Week 3

Monday - Snatch intense + Jerk intense + Vertical CP

A. Squat Snatch, build to a tough single
215 - elbow felt fine

B. Split Jerk, 1 moderate rep x 8 sets, 1 min
165

C1. Press @ 20X0, 4-6 reps x 5 sets, 2 min
160 - 5-5-5-5-5

C2. Weighted Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min
40lbs w/ feet elevated (slightly different elevation angle than last week) 7-7-6-6-6

D. AMRAP Kipping HSPU in 3 minutes
35

Tuesday - Snatch Pull + BSq + DL mod + SL Stamina

A. Snatch Pull Cluster, 1.1 @ 110kg x 5 sets, 2 min
245 for all

B. Back Squat @ 30X1, 2-3 reps x 5 sets, 4 min
365x3x5 - took 5 min rest by accident

C. Deadlift @ 33X1, 3 reps x 5 sets, 4 min - use straps
435x3x5

D. Barbell Reverse Lunges @ 135lb, AMRAP in 5 minutes - bar cannot leave your back once you start

81 - bet I could beat that, simply due to experiencing it once, fun though

Wednesday - MAP Single Modal - Low %'s

20 x 40 sec AD @ 75%/20 sec AD @ 50% - 333cal
75% was over 285 watts
50% was over 100 watts - kept that strict for once
did this on the second round as well

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5 min rest

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20 x 40 sec AD @ 75%/20 sec AD @ 50% -334cal...I got weird on the bike

Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina

A. Front Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min
285, went well

B. Squat Clean Cluster, 1.1.1 x 3 sets, 3 min - start @ 235lb, add 10lbs per set
got em...felt good

C. touch n go Squat Snatch, 3 reps @ 155lb per min for 10 mins - focus on getting under the bar quickly
got em all...felt good -

D. EMOM for 20 mins:

1st - 5 HSPU to 10" Depth - got all in time except for the final round where I had to run over a little

2nd - 5 tough Pendlay Rows with Fat Bar @ 11X0 195lbs - got them all

Saturday -  MAP Single Modal - Low %'s

2k Row @ 75% 7:20s..

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5 min rest

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15 min @ 75%: didn't record, did like 6 to 7 rounds

50ft Bear Crawl

50ft Walking Lunges

100 Jump Rope Singles

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5 min rest

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2k Row @ 75% 7:10s

Notes: the elbow feels much better but I still need to avoid pullups.  I did one strict one this week and it felt ok but had a slight pain to it.  Everything else seems to be pain free.