Week 3

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

A. Squat Clean Cluster, 1.1.1 x 3 sets, 5 min - all tough sets

265 - 2 good, 1miss - 2 good, 1 miss - 3 good

B1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min 

310lbs

B2. Wtd Ring Dip Custer @ 20X0, 1.1.1.1.1 x 5 sets, 3 min

60lbs 

C. 21,15,9 rep rds for time:

Toes to Bar

GH Sit-ups

time 4:44

Tuesday - Jerk tech + Upper CP Battery based

Split Jerk Cluster, 1.1 @ 215lb x 5 sets, 3 min Got em

+

5 sets:

3 tough Push Press 195 for all sets

60 sec

3 tough Wtd Pronated Chin-ups 70 for first 4 and 65 for final set

60 sec

+

5 sets:

AMRAP (-3) Kipping HSPU ended up being like -3.5 - 16-10-9-7-7

60 sec

15 C2B Chin-ups All unbroken sets

60 sec

Wednesday - MAP high %'s

5 sets @ 90% effort:

10 Hang Power Clean @ 115lb

10 Bar Facing Burpees

Run 200m

Rest same as work time 1:29 - 1:27 - 1:28 - 1:28 - 1:27

+

7 min

+

5 x 500m Row @ 90% effort, 2 min b.t 1:32.2- 1:39.2- 1:43.4- 1:40.4- 1:36.9

+

7 min

+

5 sets @ 90% effort:

15 Box Jumps - 24"

15 Russian KBS - 32kg

15 Wall Balls - 20#

Rest same as work time 2:06 - 2:06 - 2:00 - 2:03 - 2:02

Thursday - off

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

A1. Snatch Pull Cluster, 1.1.1 @ 110% RM x 4 sets, 10 sec 255lbs

A2. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 85-90% effort here Picked the wrong weight here - 209, out of the 12 reps I got 1 and missed all the others

B1. Split Jerk, 1-1-1-1-1, 3 min - all tough efforts 240 1x1 - 251 4x1

B2. Muscle-up Cluster, 2.2 x 5 sets, 3 min - focus on fast transitions within movement

Did not have access to rings so I tried the bar for the first time, got first try and all reps

D. OHS @ 33X1, 5 reps x 5 sets, 3 min - lite load, perfect OH positions/feel

155 5x5

Saturday 

AM - LP2

5 sets ALL OUT:

7 touch n go Clean and Jerk @ 135lb

Run 25 sec just ran 200m, didn't have a good way to time myself

Rest 8 x work time

:59 - :59 - :57 - :59 - :59

I was maxed out on time so I rested for about 10 min b/w the AM and PM workouts

PM - MAP Low %'s

5 minutes of work @ 75% effort:

Row 1000m

Burpees in remaining time (remember to adhere to the % of intensity)

 18

--2 min recovery

5 minutes of work @ 75% effort:

Row 1000m

Double Unders in remaining time

70

--2 min recovery

5 minutes of work @ 75% effort:

Run 1000m

Burpees in remaining time

9

--2 min recovery

5 minutes of work @ 75% effort:

10 Walking Lunges

10 unanchored sit-ups

6.5 rds

--2 minute recovery

5 minutes of work @ 75% effort:

5 hand release push-ups

5 kbs - 24kg

5 box jumps - 24" - step down

I guess I didn't write down my rds here but I think it was around 5

Sunday - off

 

Notes: Feeling good, happy with my split jerk numbers from Friday