Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch, build to a max 235 on my second try, I could not get 240, tried many times. I filmed all the attempts and I see a few obvious faults.
B. Press, build to a max 195
C1. Split Jerk, 3 moderate reps x 5 sets, 2 min 185 felt good
C2. Ring Rows @ 30X3, 4-6 reps x 5 sets, 2 min 70# vest - hard with the tempo
D. 5 strict hspu per min for 20 mins - stop if not unbroken anymore I got to 16 minutes
Also, my regular HSPU standard used to be 45# plates and an abmat instead of 25lbs and an AbMat...Well I am a lot better at Kipping HSPU that I thought I was apparently...the 45s were quite a bit harder.
Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull, 2 reps @ 245lb x 5 sets, 2 min done
B. Back Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 2 min 365 - done
I only do High Bar back squat. At the cert this weekend they told me to try whatever back squat I usually don't do. I did low bar and got 365 for 5 reps.
C. Deadlift, 1 rep @ 90% RM x 5 sets, 2 min estimated max is 485, went with 435, went well
D. DB Split Squats @ 20X1, 20/leg x 2 sets, 1 min b/t legs 40lbs vest + 60lbs DBs ...was hard but manageable with only two sets, a third set would have been required max out
Wednesday - MAP Single Modal - Low %'s
Turkish Get-up tech
5 min rest
30 x 60 sec AD @ 75%/20 sec AD @ 50% SHIT I didn't like this.
75% was 275 watts +
50% was 100 watts +
I made it to about 25 minutes and after that point I went from 100 watts for 50% to more like 75watts for 50% but kept the 75% at or above 275 watts for the entire time...- 688 Cals.
Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 3 min
325 - no belt today - only the last set was a challenge
B. touch n go Power Clean, build to a 3 RM
260 - pressed for time and it was hard so I just moved on
C. Muscle Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 - build to a tough set, not touch n go
175 - again, got a hard set and moved on
D. EMOM for 20 mins:
2 tough strict HSPU to depth
3 tough Pendlay Rows with Fat Bar per min for 10 mins didn't have a fat bar so I did bent over DB Rows with a 95lbs DB
I was confused about the way this was written so I just did 2 HSPU from 45lbs plates and 3 DB rows per minute for 20 minutes
Saturday - MAP Single Modal - Low %'s
5k Row @ 75%
5 min rest
30 min @ 75%:
15 back extensions
15 unanchored sit-ups
15 kbs - 16kg
15 wall balls - 20# to 10 ft
I had to do different wods this day b/c of the cert . Did a 13 minute chipper w/ light weight and running.