week 2

Week 2

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

A. Above Knee Hang Squat Clean and Split Jerk, build to a heavy single

265 good, 275 fail, couldn't clean it

B. Back Squat @ 20X1, 2-2-2, 5 min - only last set hard

345(2)-365(2) -365(1) oops went too heavy

 

C. touch n go Power Snatch Cluster, 2.2.2 x 5 sets, 5 min - 1st set @ 155lb

155 all good, 175 all good, 185 all good, 190 all good, 195, 2.1.1., missed the second power snatch on the second two attempts

D. AMRAP in 10 minutes:

1 Rope Climb

7 Kipping HSPU (slight depth, 45lbs plate and abmat,)

9rds +1, I never rope climb

 

Tuesday - LEnd 1

5 sets @ 95-97%:

15 Thrusters @ 105lb

Row 200m

Rest 6 x work time

1:12-1:12-1:13-1:16-1:10

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

Power Snatch. OHS. Snatch Balance, 1.1.1 x 10 sets, 1 min - lite loads

175 got every single set, no misses

+

Complete 1 round every minute for 20 minutes:

5 C2B Chin-ups

5 Burpees

5 Wall Balls - 20# to 10 ft

done, was hard by the end, arms sore next day

Thursday - off

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

A. Snatch Balance. OHS, 1.1 x 5 sets, 4-5 min - all tough sets

245 good, 165 good, 275 - 275 - 275 , got all the snatch balances but missed on the OH squats for all of them on the way up

B. Front Squat @ 20X1, 1-1-1, 4-5 min - last set tough

305-325-345 FAIL, good position but just didn't have the strength

C. Squat Clean Thruster @ 205lb, AMRAP in 5 minutes

20, a challenge to pace, never exactly sure when you will be good enough for complete another rep but I paced this one a little slow

D. 30 Bar Muscle-ups for time

3:17

Saturday 

AM - LP2

45 sec Airydne @ 97% x 3 sets, 6 min b/t sets

whoa this sucked, 34 cal, 32 cal, 33 cal

+

AMRAP Burpees to 6" OH in 60 sec x 3 sets, 7 min b/t sets

24-24-24

PM - MAP Rowing

30 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5, same pace per set from set 1 to set 30

DONE, Sub 1:25 500m pace by the end of the 20 sec, each 20 sec row was over 111m 

Sunday - off

 

Notes:  wish I was stronger, feeling good about my breathing