2014

Week 2

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

A. Power Clean, 1 RM - let's see 270+

275, PR

B1. Back Squat @ 20X1, 2-2-1-1-1, 3 min

363 - 2 - 2, 368.5 - 1, 372 - 1, 383 - 1, PR

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

250 5x3

C. Wtd GH Sit-ups @ 30X0, 10 reps x 4 sets, 2 min

40lbs DB

D. Wtd Side Bridges, 20 sec per side x 6 sets per side, 40 sec b/t sides

40lbs DB

Tuesday - Jerk tech + Upper CP Battery based

Split Jerk Cluster, 1.1 @ 205lb x 5 sets, 3 min Good

Complete 1 round per minute for 15 minutes:

3 unbroken Muscle-ups

3 tough Box Jumps - walk up (41.5")

Good

5 min

50 Kipping HSPU for time 8:54, form was shit for the first 20 or so

Wednesday - MAP high %'s

5 sets @ 90% effort:

10 touch n go Hang Squat Snatch @ 75lb

10 Chin-ups

Row 250m Row

Rest same as work 1:44 - 1:49 - 1:47 - 1:49 - 1:47

5 min

5 x 400m Run @ 90+% effort, rest same as work 1:18 - 1:15 - 1:13 - 1:14 - no 5th

5 min

5 sets @ 90% effort:

10 touch n go Hang Squat Clean @ 95lb

10 Bar Facing Burpees

Row 150m

Rest same as work time 1:55 - 1:54 - workout over

I helped lay down half of a 3,000 sq ft concrete slab earlier in the day, wheelbarrow style and it was very hard work. I would have finished this workout but I ran out of time.

Thursday - off

Helped lay the other half of the 3,000 sq ft concrete slab, I was very very tired after it, why my weights were not higher for Friday

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

A. Power Snatch, build to 1RM 207...didn't feel strong

B. Snatch Pulls @ 15X1, 3 reps @ 105% RM x 3 sets, 2 min 241.5lbs

C1. Split Jerk, 1-1-1-1-1, 3 min - all tough efforts

242 - 251 - 256.5 - 256.5 - 256.5missed

C2. Wtd Pronated Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 3 min

110.5lbs 3 - 3 - 2.8 - 105.6 - 2.8 - 100 - 3

D. Snatch Balance, 3 reps @ 66% Snatch RM x 5 sets, 2 min

154 5x3

PM - MAP Low %'s Didi this but lost the sheet so here is what I remember