Test Week

Week 5 - new template next week

Monday - off

Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity

A. Seated Squat Jump on 14" box, 1 max effort jump from seated squat position x 15 sets, 15 sec 44.5" box off of a 17", didn't have a 15"

B. Push Press @ 11X1, build to a 1RM 229lbs w/ full pause at bottom, almost had 236.5

C. Front Squat @ 31X1, 2 reps @ 85% RM x 5 sets, 3 min 275 for all sets

D. 5 unbroken C2B x 20 sets for time - 7:54 last time 7:02 PR

Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)

Squat Snatch, 1 x 9 sets, 1 min - 3 sets @ 65% Snatch RM, 3 sets @ 70% Snatch RM, 3 sets @ 75% Snatch RM  140lbs - 150lbs - 160lbs - all felt good

+

Power Clean, 1 x 9 sets, 1 min - 3 sets @ 65% Clean RM, 3 sets @ 70% Clean RM, 3 sets @ 75% Clean RM  175 - 185 - 200 - all felt good

+

15,12,9 rep rds for time ALL OUT:

Power Clean @ 115lb

Burpees

--3:07 last time  2:52 this time PR

Thursday 

For time: 250m Row/15 KBS - 32kg/25 PUB/15 KBS - 32kg/Row 250m x 2 sets, 5 min b/t sets

last time 4:23, 5 min rest, 4:47, goal is sub 4 min on both

4:11 - 4:51 - gave all I had, did not eat clean the night before but these times were my best effort

Friday - off

Saturday 

AM 

A. Snatch, build to a 1RM 230lbs - 15lbs PR, was close to 235

B. OHS, build to a 1RM Didn't have access to a squat rack + bumpers, tried to clean and jerk a heavy bar to my back, almost killed myself, maybe I can try to test this during the week

PM

21,18,15,12,9,6,3 rep rds for time:

Thruster - 65lb

Chin-ups

--goal is sub 8 min  

6:52, I am good at pullups  

Notes:  Looking forward to more volume in the coming weeks.  Happy with making the snatch PR considering I have been at 215 for a year.  Wish I could have pushed the Thursday workout faster but I just didn't have more.  Feeling great. Also, I just got a new video camera so videos will be back.