2014

Week 1

Monday - Clean intense + Squat intense/Press intense + Core

A. Power Clean Cluster, 1.1 x 5 sets, 4-5 min

258.5 1Good, 1miss, 258.2 - 2 good - 2 good, 264 - 1good, 1miss, 264 2 good

B1. Back Squat @ 20X1, 2-3 reps x 5 sets, 3 min I didn't do these with the Bench, forgot and just did the back squat for 5 sets in a row with 3 min rest b/w all sets

352 - 3 - 3 - 3 - 3 - 2

B2. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 3 min

225 - 5x3

C. Wtd GH Sit-ups @ 30X0, 10 reps x 3 sets, 2 min 30lbs DB

D. Wtd Side Bridges, 20 sec per side x 5 sets per side, 40 sec b/t sides 30 lbs DB

Tuesday - Jerk tech + Upper CP Battery based

Split Jerk Cluster, 1.1.1 @ 185lb x 5 sets, 3 min Done It

Every Minute on the Minute for 30 minutes:

1st minute - 5 Walk-in Box Jumps to 40" - increase is possible went with 40

2nd minute - 3 tough HSPU to depth - increase if possible went deep, almost as low as I could

3rd minute - 3 Pronated Chin-ups + 75lbs

Did all HSPU unbroken as well as the chin-ups

Wednesday - MAP high %'s

5 sets @ 90% effort:

15 Thrusters @ 65lb

10 Toes to Bar

Row 250m

Rest same as work time 1:43 - 1:49 - 1:55 - 1:57 - 1:50

5 min

5 x 400m Run @ 90% effort, rest same as work 1:14 - 1:15 - 1:16 - 1:12 - 1:09

5 min

5 sets @ 90% effort:

15 OHS @ 95lb

10 Chin-ups

Row 250m

Rest same as work time 2:01 - 1:59 - 1:57 - 2:00 - 1:49

Thursday - off

Friday - Snatch intense + Jerk intense/Pull intense + Snatch technical

A. Snatch Balance, 3-3-2-2-1-1, 3 min - build per set

216(3) - 221.5 (3) - 227(2) - 232.5(2) - 242(1) - 262(1)

B. Snatch Pulls @ 15X1, 3 reps @ 100% RM x 3 sets, 2 min 230lbs

C1. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 3 min did it again here, didn't alternate b/w the Press Complex and Pullup, misread the sheet

220lbs (3), 225 missed the Push Jerk, 220 for three for the rest

C2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 3 min 80lbs, little light, but I was rushed

D. High Hang Squat Snatch @ 66% RM, 3 perfect reps x 5 sets, rest as needed

151.8 had to rush these, ran out of time

Saturday

AM - LP2

5 sets ALL OUT:

7 touch n go Clean and Jerk @ 135lb

15 C2B Chin-ups

7 Burpees

Rest 8 x work time

:55 - :55 - :58 - :58 - 1:02

All pullups were unbroken

PM - MAP Low %'s