week 5

Week 5

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 sets, 5 min - 1st set @ 250lb

250 - 260 - 265

B. Back Squat @ 20X1, 1 reps @ 90% RM x 3 sets, 2 min

350

C. 30 Squat Snatch @ 155lb for time

5:15 - one missed rep out of 30

D. 50 Strict HSPU for time (perform 1 Rope Climb every time you break)

8:03 . well paced

Tuesday - LEnd 1

For time - full effort:

30 Thrusters @ 95lb

Row 500m

--2:42 last time

2:29

+

20 min rest

+

AMRAP Cals on Airdyne in 2 minutes - Full Effort - set bodyweight to 150lbs - goal is 75+

My bike doesn't have options like this or I couldn't find them, got 59 cal 

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

High Hang Squat Snatch. Snatch Balance, 1.1 x 5 sets, 1 min - start @ 125lb, add 10lbs per set

Got them all, no misses

+

3 sets @ 90%:

7-10 Muscle-ups

30 unbroken Wall Balls - 20# to 10 ft

30 Box Jumps - 20"

Rest same as work time

10 muscles up every set

2:59 - 3:13 - 3:22 

+

10 min rest

+

3 sets @ 90%:

7/arm KB Snatch @ 32kg

15 Burpees to 6" OH

50 Double Unders

Rest same as work time

2:22 - 2:41 - 2:28

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, 2 min - build to a tough set

225- 245 - 255 -  265 - 270 

B. Squat Clean. Front Squat, 1.1 x 5 sets, 3 min - build to a tough set

225 - 245 - 265 - 275 - 285

C. Power Clean and Push Jerk, 1 rep @ 205lb every 30 sec for 10 minutes

Done, was not a challenge to complete 

D. 30 Bar Muscle-ups for time

3:15 - 2 sec PR

Saturday 

AM - LP2

3 sets ALL OUT:

30 sec Thrusters @ 115lb

30 sec Chin-ups

15/28

15/27

16/26

this was easy, 30seconds at 115 just isn't long enough to be hard, not that everything needs to be hard.  The pullups were easy as well 

8 min b/t

PM - MAP Rowing

20 x 30 sec Row @ 90%+/60 sec rest on Rower - damper 5

done, hard b/c I went hard, got at least 170 meters per 30 seconds and was in the mid 1:20s by the end of the 30 seconds 

Sunday - off