Week 5

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%:

100m Run

15 back extensions

100m Run

15 unanchored sit-ups

100m run

15 kbs - 16kg

100m run

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.