week 1

Week 1

Monday - Jerk intense + Clean intense + Clean based Battery

A. Split Jerk, 2-2-2-2-2, 3 min - all sets @ 85% RM

245 for all sets 

B. High Hang Squat Clean, build to a 1RM - static start in position

280, took a long time to get there, missed 285, if I didn't do as many buildup sets I might have gotten 285

C. 10 rounds for time:

1 Squat Clean @ 245lb

5 Bar Muscle-ups

10:10

Tuesday - MAP high %'s - sets, low volume

20 x 20 sec Airdyne @ 90%+/40 sec rest

from 12 to 15 cal per round

+ 10 min rest (didn't know how much to rest)

AMRAP Burpees in 20 sec to 6" OH x 10 sets, 40 sec rest

8 burpees per round 

Wednesday - Snatch tech + Clean and Jerk tech + Aerobic tester

A. Squat Snatch Cluster, 1.1.1 x 5 sets, 2 min - 155lb per set

Done, all touch and go reps, wasn't sure if I should rest b/w reps

B. Power Clean and Push Jerk Cluster, 1.1.1 x 5 sets, 2 min - 185lb per set

done, all touch and go reps again 

C. "Jackie" 

5:42...should have paced it a bit faster

first 500m row pace about 1:43, second 1:49, thrusters unbroken but not as fast as possible and pullups unbroken  

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Power Snatch, build to 200lb for a single

got first attempt

B. Snatch Pull Cluster, 1.1.1 @ 250lb x 3 sets, 2 min

good movement to help my snatch

C. 6,5,4,3,2,1 for time:

Hang Power Snatch @ 175lb

Muscle-ups

8:46, could do this faster as well, my snatch form improved as I went 

Saturday 

AM - LEnd1

3 sets @ 97%:

1 minute Burpees to 6" OH

1 minute Airdyne Cals

10 min rest

24 burpees/31 cal

23/30

22/31

SOOO MUCH PAIN after the airdyne 

PM - MAP Row or AD

10 sets @ 85-90%:

7 GH Sit-ups

50 Double Unders

Row 250m @ damper 10

Rest 1:30 min b/t

1:50, 152, 156, 151, 159, 157, 152, 202, 202, 1:57 

notes: feel great, feel loose, ready to go hard, I can certainly tolerate more volume