week 2

Week 2

Monday - off

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

A. Freeze Box Jump Cluster, 1.1.1 x 5 sets, 2 min - you need to be higher than 32", video a few sets to see how you are doing these...freeze means to pause in the dip portion of the jump

38" for all sets

B. Push Press. Split Jerk, 1.1 x 5 sets, 4-5 min

 220lbs for all sets, felt good, didn't have to press out any of them

C. Front Squat @ 31X1, 5 reps @ 70% RM x 5 sets, 3 min - elbows high out of bottom, full pause in full depth

 225lbs for all sets, stayed in the bottom for a full pause all sets and reps, wasn't easy

D. AMRAP in 10 minutes:

3 unbroken Supinated Chin-ups + 45lb DB

3 unbroken Dips + 45lb DB

13rds

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

High Hang Squat Snatch, 3 reps x 6 sets, 2 min - 3 sets @ 50% Snatch RM, 3 sets @ 60% Snatch RM  50% at 110lbs and 60% at 130, got all sets and reps

+

Power Clean Cluster, 1.1.1 x 6 sets, 2 min - 3 sets @ 60% Clean RM, 3 sets @ 70% Clean RM

60% at 160 and 70% at 185, got all sets and reps

+

5 x Row Sprint 30 sec ALL OUT @ damper 7, 4 min b.t efforts

182m, 185m, 186m, 188m, 188m

+

5 sets @ 95-97% effort: 15 Thrusters @ 95lb/15 Chin-ups, rest 7 x work time

56sec, 55sec, 56sec, 57sec, 54sec

Thursday - MAP low %'s

10 minutes of work @ 75% effort:

Row 300m

15 KBS - 24kg

15 Air Squats   4rds + 35 meters

--5 min recovery

10 minutes of work @ 75% effort:

50 Double Unders

25 Anchored Sit-ups  

15 Box Jumps - 24" - step down every rep   4rds + 50 Double Unders

--5 min recovery

10 minutes of work @ 75% effort:

Run 200m

5 Toes to Bar

10 Push-ups    7 rds + 100 m

Friday - off

Saturday 

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

A. Walk-in Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min - 3-4 steps = walk-in

39.5" all sets, could go a little higher next time

B. Below Knee Hang Power Snatch, 3-2-1-3-2-1, 3 min - all hard sets, use same load for second wave of 3-2-1

155(3) - 165(2) - 185(1) - 185(3) - 185(2) - 185(1) - felt great  

C. Snatch Pull @ 105% RM, 3 reps x 3 sets, 3 min 

225

D. Snatch Grip Behind the Neck Push Press @ 12X2, 2-3 tough reps x 3 sets, 3 min - focus on lockout position overhead

205 for all sets, could go heavier but I wasn't in a gym where I could drop weight so I didn't want to miss

E. As many sets of 3 unbroken Muscle-ups as possible in 10 minutes - goal is 12+ rds

15 rds...could have done 16 if I paced faster, finally I eclipse a goal :)

PM - MAP singles

12 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort 

+  2:15 and 1:44 pace

5 min rest

+

12 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort

+  2:15 and 1:44 pace

10 minutes of pec/lat stretching

Sunday 

AM - MAP high %'s 

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

5 KBS - 32kg

5 Burpees   5rds + 1 Burpie

--3 min recovery

3 minutes of work @ 85-90%:

5 Power Clean and Push Press @ 75lb

10 Box Jumps - 24" - step down   3rds + 9 Box Jumps

--3 min recovery

3 minutes of work @ 85-90%:

5 Hang Power Clean @ 115lb

25 Double Unders   5rds + 5 Hang Cleans

--3 min recovery

3 minutes of work @ 85-90%:

5 C2B Chin-ups

15 Air Squats   5 Rds

--3 min recovery

3 minutes of work @ 85-90%:

Row 500m

AMRAP Burpees in remaining time  18 Burpies

--15 min recovery

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

5 KBS - 32kg

5 Burpees   5rds + 1 Swing

--3 min recovery

3 minutes of work @ 85-90%:

5 Power Clean and Push Press @ 75lb

10 Box Jumps - 24" - step down  4 rds

--3 min recovery

3 minutes of work @ 85-90%:

5 Hang Power Clean @ 115lb

25 Double Unders   5 rds + 5 Hang Cleans

--3 min recovery

3 minutes of work @ 85-90%:

5 C2B Chin-ups

15 Air Squats   5rds + 2 Chest to Bar

--3 min recovery

3 minutes of work @ 85-90%:

Row 500m

AMRAP Burpees in remaining time  19 Burpies

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

was not able to do this run, moving into a new apt over the weekend, didn't make enough time