Week 3

Week 3

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

A. Split Jerk, build to a 1RM

got 275 on first attempt, got 285 on first attempt, missed 290 close, didn't try it a second time b/c I didn't have a ton of time but 290 could have gone up 

B. Back Squat @ 20X1, 1-1-1, 5 min

375-385-385(maxed out last set)

C. Above Knee Squat Snatch, 1 rep every 30 sec for 10 minutes - start @ 185lb

185 to 190 to 195 to 205 to 210 for a few I think, hard to record and remember with this short rest 

D. 10 rounds for time:

1 Rope Climb to 15 ft

3 Kipping HSPU to 10" depth

8 min and change...lost my sheet with my notes on it from this day

Tuesday - LEnd 1

5 sets @ 95-97%:

30 sec Squat Clean @ 135lb 9-10-10-10-9

30 sec Lateral Burpees over Barbell 10-11-12-12-12

30 sec Airdyne Cal 13-11-12-11-12

One of the most painful workouts I have ever done until Saturday...

 

Rest 9 min b/t

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

Power Snatch. Above Knee Hang Power Snatch, 1.1 x 10 sets, 1 min - nothing over 175lb

175 for all sets, no misses 

+

Complete 1 round every 2 minutes for 30 minutes:

3 Muscle-ups

6 Box Jumps - 30" - step down

9 Wall Balls - 20# to 10 ft

Done, all unbroken, not really that hard, used a 32" box

Thursday - off

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

A. Squat Snatch, build to a 1RM

failed at 205 and 215 and 225 and then 235 for about 10, hard low training drive and I hate to max out on squat snatch b/c it's nothing but frustration and failure, reminds me of golfing.  I am going to start filming my wods again so we can review bar path.

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

305-325-335 (max effort last set)

C. Squat Clean and Split Jerk Cluster, 1.1.1.1.1.1 x 4 sets, 5-7 min - start @ 205lb

205 (felt hard at the time), 215 got all, 220, got all, 225 got all, last heaviest set felt like the easiest, my jerk form was off at the start

D1. Press @ 155lb, AMRAP x 3 sets, 2 min 8-5-6

D2. Rope Climbs, AMRAP in 1 minute x 3 sets, 2 min 5-4-4

Saturday 

AM - LP2

60 sec Airydne @ 97% x 3 sets, 8 min b/t sets

Cal 45-38-40 ...so much pain, legs were on fire

+

AMRAP Burpees to 6" OH in 60 sec x 3 sets, 8 min b/t sets

24-24-25

PM - MAP Rowing

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

missed this one, really wish I could have done it but it didn't get done

Sunday - off

 

Notes: pissed off about the squat snatch day, I didn't feel strong enough to get 235, had no real good attempts at that weight, kind of an off day.  Glad to PR on the back squat and split jerk.  Pissed about missed my last workout.  The Airdyne affect me like no other activity, just devastating, glad I have one.