Week 2

Monday - Jerk intense + Clean intense + Clean based Battery

A. Push Jerk, build to a 1RM

275

B. Squat Clean Cluster, 1.1 x 5 sets, 3 min - all sets @ 265lb

got all these except missed one rep on one set

C. AMRAP in 10 minutes:

1 Power Clean @ 205lb

3 Split Jerk @ 205lb

5 Front Squat @ 205lb

7 Muscle-ups

4 rounds plus 1 split jerk 

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

25 x 20 sec Airdyne @ 90%+/40 sec rest done, 11 to 13 calories per rd

+

10 Box Jump Burpees - 30" @ 90% effort x 5 sets, rest same as work time - Regionals Standard

:49-:52-:53-:52-:48 (32" box...all I got)

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

A. Power Snatch. OHS, 1.1 x 5 sets, 2 min - all sets @ 175lb

done

B. Power Clean and Split Jerk, 1 rep every minute for 12 minutes - all sets @ 205lb

done

C. Open 12.5

I did not PR on this, I didn't push as hard as I could have at the end, felt a little under the weather and I lost count at the end, probably could have got 21 thrusters done if I felt better and pushed harder

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Squat Snatch, build to a heavy single 230, took a bunch of tries but the one I caught went up easy

B. Snatch Pull Cluster, 1.1.1 @ 260lb x 3 sets, 2 min

done, felt really good

C. "Isabel" as rx'd

just over 2 min...again, felt a little under the weather, 

Saturday 

AM - LEnd1

3 sets @ 97%:

20 Thrusters @ 95lb

Row 300m

8 min rest b/t sets

1:43-1:43-1:44

PM - MAP Row or AD

15 minutes Airdyne @ 90% - perform 7 C2B Chin-ups every minute

186 cal. did all rounds of pullups unbroken

Sunday - off