Week 3

Monday - Jerk intense + Clean intense + Clean based Battery

A. Behind the Neck Split Jerk, build to a 1RM

285, didn't go all out with the groin pull

B. Squat Clean, 1 rep x 12 sets, 1:30 min - 1st set @ 225lb, 2nd @ 245lb, 3rd @ 265lb, 4th @ 285lb - repeat this sequence 2 more times

groin pull prevented me from standing up with anything over 225, caught 285 easily though, did clean pulls with these weights instead 

C. 3 rounds for time:

10 Power Clean @ 205lb

10 Strict HSPU to 4" Depth

10 L Pull-ups - maintain L on both up and down

16:25..HSPU killed me

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

20 x 30 sec Airdyne @ 90%+/60 sec rest

16-18-18-17-17-16-16-17-16-15-15-15-15-16-16-15-16-15-16-16 cal., couldn't figure out how to program my airdyne to a body weight

+ 30min rest

3 x 25 Burpees to 6" OH @ high effort (i.e. 90%)/rest same as work time

 1:14, 1:22, 1:20

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

A. Squat Snatch. Snatch Balance, 1.1 @ 185lb x 5 sets, 2 min

done, felt fine

B. High Hang Squat Clean and Split Jerk, 1 rep @ 225lb x 5 sets, 2 min

done, felt fine

C. AMRAP in 10 minutes:

10 Squat Snatch @ 95lb

10 C2B Chin-ups

6 rds plus 9 pullups

*No one has gotten more than 7 rounds

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Muscle Snatch, build to a 1RM

175

B. Snatch Pull Cluster, 1.1 @ 265lb x 4 sets, 1:30 min

done

C. For time:

2 unbroken Hang Squat Snatch @ 185lb

3 unbroken Hang Squat Snatch @ 175lb

4 unbroken Hang Squat Snatch @ 165lb

5 unbroken Hang Squat Snatch @ 155lb

6 unbroken Hang Squat Snatch @ 145lb

7 unbroken Hang Squat Snatch @ 135lb

8 unbroken Hang Squat Snatch @ 125lb

9 unbroken Hang Squat Snatch @ 115lb

9:11, could do it faster now that I know my limits on unbroken 

Saturday 

AM - LEnd1

4 x 75 sec Airdyne @ 97%/8 min rest

39-39-39 cal

PM - MAP Row or AD

5 sets @ 90%:

Row 300m

21 unbroken Wall Balls - 20#

Rest 1 min

1:45-1:46-1:45-1:44-1:55, got to me by the end

+

5 min

+

5 sets @ 90%:

Row 300m

15-20 unbroken Toes to bar

Rest 1 min

1:42 (20 ttb), 1:53(18), 1:51(15), 1:47(15), 1:51(20) went max effort on the toes to bar for the final one

 

Notes: groin feeling better, dunno if I can front squat really heavy yet, still feel it when I try to job but no lights squats hurt at all.  Feeling good besides that