week 1, new cycle

Week 1

Monday - Clean and Jerk intense + Back Squat intense (low) + Snatch Battery + Upper Push/Pull

A. Power Clean and Split Jerk Cluster, 1.1 x 3 tough sets, 5 min - start @ 235lb

235 -  255 - 265 miss, couldn't power clean it, felt weak, 245

B. Back Squat @ 22X1, 3-3-3, 5 min - only last set hard

295 - 315 - 325 

C. Squat Snatch Cluster, 1.1.1.1.1.1.1.1.1.1 x 3 sets, 5-7 min - start @ 155lb

155, got them all, 185, got them all, 205 (7 out of 10)

D. AMRAP:

5 min Bar Muscle-ups 30

5 min Kipping HSPU - 8" depth 16(closer to 10", couldn't adjust the height well

5 min Rope Climbs - 10, weakness but getting better

Tuesday - LEnd 1

5 sets @ 95-97%:

7 touch n go Squat Clean @ 165lb

15 C2B Chin-ups

200m Row

1:40 - 1:36 - 1:40 - 1:41 - 1:38

Rest 6 x work time

Wednesday - Snatch tech + MAP Sets - high %'s/low volume

Snatch Balance. OHS, 1.1 x 10 sets, 1 min - full pause @ bottom of squat each rep

got first 9 complete sets of 215 in a row, no misses, missed the OH squat on the final sets of 10

+

5 sets @ 85-90%:

15 KBS - 32kg

10 Ring Dips

15 Box Jumps - 24"

Rest same as work time

 1:20 - 1:22 - 1:14 - 1:19 - 1:17

+

10 min rest

+

3 sets @ 85-90%:

25 Wall Balls - 20#

100 Double Unders

Rest same as work time

 2:10 - 2:06 - 2:15

+

10 min

+

50 Box Jump Burpees to 24" for time - goal is sub 5 min

3:58....jump down 

Thursday - off

Friday - Snatch intense + Front Squat intense (low) + Clean and Jerk Battery + Upper Push/Pull

A. Above Knee Squat Snatch, build to a 2RM - no dropping bar b/t reps

195 good, couldn't get 205 for any

B. Front Squat @ 33X1, 1-1-1, 4 min - last set tough

285 - 305 - 320 (had another 5lbs probably)

C. Power Clean. Hang Squat Clean. Split Jerk, 1.1.1 x 10 sets, 1 min - all sets @ 205lb

Got all sets, this was easy to do but not sure I did it exactly righ

I Powercleaned, dropped, deadlifted then hang squat cleaned and went right into jerk, right?

D. 5 rounds for time:

7 Muscle-ups

20ft Handstand Walks (chip away as needed)

I suck at HS Walk but held myself to a strict standard, got all rds of Muscle Ups unbroken

16:23 

Saturday 

AM - LP2

45 sec time limit x 3 sets ALL OUT:

20 Chin-ups

AMRAP Thrusters @ 95lb in remaining time

Rest 5 min b/t

11-11-11 - this was easy, I couldn't have made this workout hard if I tried, just not enough time to feel the suck

+

50 sec time limit x 3 sets ALL OUT:

12 Burpees to 6" OH

AMRAP Power Cleans @ 135lb in remaining time

9-10-10, again, was not especially hard due to time domain 

Rest 6 min b/t

PM - MAP Rowing

30 x 30 sec Row @ 90%/30 sec rest on Rower - damper 5, same pace per set from set 1 to set 30

recorded meters for the first few rds

156-154-154-154-157-153-151-152-154-152-155-155-152-153-153-155...all the rest were over 157 b/c I started to realize I had more in the tank...the average 500m pace was low 1:30s

Sunday - off

 

Notes: I just cannot wait to compete and see what I have gained, I feel like my breathing is much better as is my snatch.  I feel like my strength is lower than I was during different phases of the program but I understand the concept of periodization so I am ok with that.  If you see something in my results however that does not make sense please let me know.. As in, I should be stronger at this lift at this point in the program but I am not.  Looking forward to squating having again. 

 

Body weight at 197 regularly for a month now, used to be 200 average.