week 4

Week 4

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

A. Squat Clean and Split Jerk, build to a tough single

275 good first try

285 - 3 misses, each one got closer, my final was very very close, missed on all the jerks

B. Back Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 2 min

315 for all

C. Squat Snatch, 1 rep x 15 sets, 45 sec - 5 sets @ 185lb, 5 sets @ 195lb, last 5 set are up to you

185 - 5 good

195 - 5 good

215 - 5 good, no misses 

D. For time:

10 Push Press @ 185lb

3 Rope Climbs

10 Push Jerk @ 185lb

3 Rope Climbs

10 Split Jerk @ 185lb

3 Rope Climbs

*No rack allowed

5:30

Tuesday - LEnd 1

3 sets @ 97%:

15 unbroken Squat Clean @ 155lb

25 cals Airdyne

Rest 6 x work time

1:58-2:04-2:02 - devastating

+

2 sets @ 95-97%:

60 sec Burpees to 6" OH -23-24

60 sec Rowing 249-261

10 min rest

 

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

4 Position Power Snatch (high hang, above knee, below knee, floor), 1 rep per position @ 155lb x 7 sets, 1:30 min got em all

+

3 sets @ 90%:

5-7 Bar Muscle-ups did 7 all sets

15 OHS @ 95lb

25 Box Jumps - 20"

Rest same as work time

1:58-2:02-1:57

+

5 min rest

+

3 sets @ 90%:

10 Power Clean and Push Press @ 95lb

10 Box Jump Burpees - 24"

100 DU's

2:16-1:59-2:08

Rest same as work time

Thursday - off

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

A. Power Snatch, build to a 1RM 210 - 215 was close but no go

B. Front Squat @ 20X1, 1 rep @ 315lb x 5 sets, 1:30 min got em

C. Squat Clean Thruster Cluster, 1.1.1.1.1 x 3 sets, 3 min - 1st set @ 205lb

205 for 5

225 for 4 out of 5

225 for 2 out of 5, knew I shouldn't go for 225 again but did it anyway  

All I had was a 75lbs vest so I used that for all sets, the pullups were with a fat grip bar

D1. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 1:30 min 5-5-3.9-3.5-3.5

D2. Weighted Parallel Grip Chin-ups @ 20X0, 2-3 reps x 5 sets, 1:30 min 5-4-4-3.9-3.9

Saturday 

AM - LP2

3 x Row 250m @ 500m PR, rest 5 min b/t sets

:40.9-:40.6-:41.1

+

5 min extra rest

+

2 sets ALL OUT: 15 Thrusters @ 115lb/20 Chin-ups, rest 8 x work time

:54-:55

+

5 min extra rest

+

1 minute ALL OUT: Airdyne

40 Cal

PM - MAP Rowing

40 x 20 sec Row @ 95%/40 sec rest on Rower - damper 5

Did it, got over 110 m for every 20 sec interval, got sub 1:30 500m pace by every 4th pull

Sunday - off

 

Notes: looking forward to January and the Competitors competition and CrossFit New England, just want to test my fitness.  Feel good.  I know I have 285 squat clean and jerk which is cool.