week 6

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

A. Clean and Jerk, 1 RM

285, got it on the second try, missed the first jerk, the squat clean was easy 

B. Back Squat @ 20X1, build to 95% RM for a single

370, felt good

C. Squat Snatch Cluster, 1.1.1.1.1 x 3 sets, 5-7 min - start @ 185lb

 185, all good, 205, missed a bunch, corrected my form, went to 210 and got them all

D1. Supinated Chin-up @ 20X0, 4-6 reps x 3 sets, 2 min

74lbs 6,5,3(+1 negative)

D2. Ring Dips @ 20X0, 4-6 reps x 3 sets, 2 min

97lbs 5-4, 82lbs -6

Tuesday - LEnd 1

15,12,9 ALL OUT:

Power Clean @ 115lb

Burpees

2:27

+

10 min rest

+

15,12,9 ALL OUT:

Power Clean @ 115lb

Burpees

2:52

*Fastest time yet is 2:52, I want to see sub 2:40 min on both

I was really sore after this wod b/c I change my power clean form to increase speed, made it look like a fast RDL into a bicep curl, crazy inefficient but much faster

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

Power Snatch. Squat Snatch. OHS, 1.1.1 @ 155lb x 5 sets, 2 min all good

+

3 sets @ 90%:

7-10 Muscle-ups

15 OHS @ 115lb

75 Double Unders

Rest same as work time

2:14(10 muscle ups), 2:35(10 muscle ups, D.Un mess ups), 2:18(only 8 muscle ups)

Did all muscle ups unbroken 

+

10 min rest

+

3 sets @ 90%:

15 Squat Clean @ 95lb

15 Box Jumps - 30" - step down

15 GH Sit-ups

3:12-3:03-2:54

Rest same as work time

Thursday - off

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

A. Power Snatch, 1RM 205 good, 210 no good, I downloaded coach's eye for my cell and watched my form, it was horrible, my butt goes up crazy fast and my second pull looks horrible, I tried to correct but I didn't get the form much better.  I really struggle to lift the weight off the ground without letting by butt go up, when I try it the right way it feels too heavy and slow from the ground

B. Front Squat @ 20X1, build to a tough single

345 PR I believe and it was not max effort but I tried 350 and that didn't go up

C. Hang Power Clean. Push Press. Hang Power Clean. Push Jerk. Hang Power Clean. Split Jerk, 1.1.1.1.1.1 x 3 sets, 5 min - 1st set @ 205lb, keep transition b/t movements fast and efficient

205, 215, 225...had to go to 235 after 225 was so easy and I got 235 

D. 30 Kipping HSPU to 10" Depth for time

6:30 but it was to a 8.5" depth, however, when I compressed the abmats my shoulders contact the jump boxes I use to create height, thus, this is the lowest option I have at my gym right now

Saturday 

AM - LP2

"Fran" as rx'd

2:26 PR

PM - MAP Rowing

10 x 45 sec Row @ 90%+/90 sec rest on Rower - damper 5 - a touch slower than last week

got just over 250m per 45 sec round

Sunday - off

 

Notes: I am really happy about this week, lots of PRs for a lot of different capacities, the 235 barbell complex might have been the coolest part, feeling great