2014

Week 5

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

A. Squat Clean, build to a 1RM

295 - PR

B1. Back Squat @ 20X1, 2 reps @ 90% RM x 5 sets, 3 min

346.5, got them all

B2. Medium Grip BP @ 20X1, 2-2-1-1-1, 3 min

255 - 2 - 2, 260 - 1, 265 - 1, 270 -1

C. Tabata Anchored Sit-ups

15 for all rds

Tuesday - Jerk tech + Upper CP Battery based

Split Jerk, 1 rep @ 225lbs x 3 sets, 2 min good

Split Jerk, 1 rep @ 235lb x 3 sets, 2 min good

30 Muscle-ups for time (4:35 last time) 3:58 PR

15,12,9,6,3 rep rds for time:

unbroken HSPU

C2B Chin-ups + 20lb weight/or vest

8:11 I think, not sure

Wednesday - MAP high %'s

10 x Run 200m @ 90%, Walk 45 sec b/t

:37 - :37 - :36 - :36 - :37 :37 :35 :36 :35 :36

5 min

5 sets @ 85-90%:

30 sec Wall Balls - 20#

30 sec KBS - 24kg

30 sec Box Jumps - 20"

90 sec walk/rest

14-12-13 (Box Jump)

15-12-15

16-12-15

5 min

10 x Row 200m @ 90%, Rest 45 sec b/t - set damper to 4

38.9 - 39.6 - 39.5 - 39.7 - 38.5 - 39.6 - 39.5 - 39.6 - 39.2 - 38.3

Thursday - off

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

A. Muscle Snatch, build to a 1RM

176

B. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 85-90% effort

187 (3) - 192.5(3) - 196(3), my form was really good

C1. Push Jerk, 1-1-1-1-1, 3 min

264 for all sets, no misses

C2. Wtd Supinated Chin-ups @ 20X0, 4-6 reps x 5 sets, 3 min

79.2lbs 5x6

D. OHS @ 55X1, 3 moderate res x 5 sets, 2 min - focus on perfect bar path

155 3x5

Saturday

AM - LP2

7 sets ALL OUT:

5 touch n go Clean and Jerk @ 155lb

6 C2B Chin-ups

7 Burpees

Rest 8 x work time I didn't have enough time for 8x work so I do 4x work

*Increase Chin-ups by 2 reps every set

:46 - :52 - :49 - :51 - :56 - :1:07

PM - MAP Low %'s about 4 rds for all these