2014

Week 4

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

A. Squat Clean, build to a tough single

I got under 285 a bunch of times but then I had a problem. I would receive the bar and lose my upper back position and be forced to dump it. I jumped from 265, which I got, to 285 and stayed there till I ran out of steam.

B1. Back Squat @ 20X1, 3 reps @ 85% RM x 5 sets, 3 min 330, all good

B2. CGBP @ 20X1, 2-3 reps x 5 sets, 3 min 245 for 3, all good

C. 100 GH Sit-ups for time 7:10

Tuesday - Jerk tech + Upper CP Battery based

Split Jerk, 1 rep @ 225lbs x 2 sets, 2 min

5 sets:

3 tough Press 165, all good, close on the last set

60 sec

3 tough supinated chin-ups 65lbs, all good

60 sec

10 sets: all good, all sets unbroken and HSPU depth was deep, my kip is improving

2 tough Kipping HSPU to depth

30 sec

10 Chin-ups

30 sec

Wednesday - MAP high %'s

3 sets @ 90% effort:

21 Thrusters @ 65lb

150 Double Unders

2:59 - 3:25 - 3:25, pulled my right soleus on second rd but just ignored it and forced my leg to do what I wanted it to...the reason I couldn't run later in the workout. I stretched the soleus under load with a bent knee for 5 minutes straight prior to the workout to improve my thruster position, backfired

Rest same as work time

5 min

8 x 300m Row @ 90% effort, 1 min b.t 1:00.7 - 1:01.6 - 1:00.9 - 1:01.4 - 1:00.1 - 1:00.7 - 1:00.3 - :59.6

5 min

3 sets @ 90% effort:

21 OHS @ 65lb

Run 400m (Sub 1/2 mile on bike at high resistance)

all efforts were about 2:20, similar time domain as the run would have been

Rest same as work time

Thursday - off

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

A1. Snatch Pull Cluster, 1.1 @ 115% RM x 4 sets, 10 sec 265

A2. Power Snatch Cluster, 1.1 x 4 sets, 5 min - 85-90% effort here 193.6, got 85% of these reps

B1. Push Press, 1-1-1-1-1, 3 min

240 1x1 PR, 231 - 4x1

B2. Wtd Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 3 min

66.4 5x6

D. Snatch Balance, 5 moderate effort reps x 5 sets, 2 min

155 5x5, no misses

Saturday

AM - LP2

4 sets ALL OUT:

12 Power Clean @ 155lb

12 Burpees to 6" OH

:58 - :56 - :56 - :55

Rest 8 x work time

PM - MAP Low %'s