Training Has Started

Saturday 

AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity

A. Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - cluster means to rest 10 sec b/t reps, all tough sets 32 inch

B. High Hang Squat Snatch, 3 x 3 sets, 4-5 min - full pause in high hang position, not dynamic, focus on getting 

155 - All Good

160 - All Good

165 - All Close but none good 

C. Snatch Pull @ 100% RM, 3 reps x 3 sets, 3 min - drop each rep after lift/pull, for you, the focus needs to be on holding the correct torso angle until the bar passes your knees - check Catalyst Athletics for a good video on Snatch Pulls 215, kept my butt down

D. Push Jerk. Split Jerk, 1.1 x 5 sets, 3 min - all sets @ 80% effort (1.1 = 1 Push Jerk, then immediately get ready to perform 1 split jerk)

205lbs - Got all the reps

E. 10,9,8,7,6,5,4,3,2,1 rep rds for time:

HSPU - no kip

Pronated Strict Chin-ups

10:29

PM - MAP singles Only Had 45min to rest b/w sessions

10 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort (50% is about 2:15-2:25/500m, 80% is about 1:44-1:46/500m) went with 2:15 and 1:44

+

5 min rest

+

10 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort went with 2:15 and 1:44

+

10 minutes of pec/lat stretching no time, had to skip

Sunday 

AM - MAP high %'s 

3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):

10 KBS - 32kg

15 Air Squats  3rds + 6 Squats

--3 min recovery

3 minutes of work @ 85-90%:

5 Toes to Bar  4 rds + 12 Double Unders

25 Double Unders

--3 min recovery

3 minutes of work @ 85-90%:

10 Burpees

200m Run  2 rds + 10 Burpies

--3 min recovery

3 minutes of work @ 85-90%:

10 Box Jumps - 20"

10 Wall Balls - 20#  3rds + 5 Wallball

--15 min recovery

3 minutes of work @ 85-90% aerobic effort (i.e. high effort, but sustainable):

10 KBS - 32kg

15 Air Squats  3rds + 9 Squats

--3 min recovery

3 minutes of work @ 85-90%:

5 Toes to Bar

25 Double Unders 5 rds + 3 Toes to Bar

--3 min recovery

3 minutes of work @ 85-90%:

10 Burpees

200m Run 2 rds + 10 Burpies

--3 min recovery

3 minutes of work @ 85-90%:

10 Box Jumps - 20"

10 Wall Balls - 20# 4 rds

Took 3 hours b/w Sessions

PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move)

ran 3 miles on the dot in 30 minutes, felt fine, hip flexors were tight