Week 5

Monday - Jerk intense + Clean intense + Clean based Battery

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

305 - PR

B. Above Knee Hang Power Clean. Power Clean, 1.1 x 5 sets, 4 min - drop bar each rep

245-255-260-260-260(got the hang, failed from the floor)

C. 10 rounds for time:

3 unbroken Hang Squat Clean @ 205lb

3 unbroken Bar Muscle-ups

8:32 - went too slow, I thought this workout would be harder but I held together 

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

7 sets @ 90%:

Row 500m

100 Double Unders

Rest same as work time

*Goal is sub 3 min per set

2:36 - 2:50-2:50-2:50 - 3:02(started to mess up D.Unders) - 3:05 (quad cramp) - 3:08 (hamstring cramp) 

dehydration maybe, got the first 400 d.unders unbroken, that's good for me

 

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

A. Power Snatch Cluster, 1.1 @ 175lb x 5 sets, 2 min done, no misses

B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ 225lb x 4 sets, 2 min done, no misses

C. 5 rounds for time:

10 KB Thrusters @ 24kg/arm

15 GH Sit-ups

20 Chin-ups

10:35 - went hard, perfect pace 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Above Knee Hang Squat Snatch, build to a 1RM

225 - PR i think 

B. Snatch Pull Cluster, 1 rep @ 275lb x 5 sets, 1 min done

C. "Open 12.2"

90 reps, PR, I finished the 90th rep with 10 sec left, put 210 on the bar and tried a rep just after time expired to see if I could, no chance in hell...to weak at that point

Saturday 

AM - LEnd1

3 sets @ 97%:

15 Thruster @ 115lb

15 Lateral Barbell Burpees

25 cals AD

Rest 5 x work time

2:41-2:32-2:29 - crazy tight and sore from 12.2, thrusters opened up by the third round

PM - MAP Row or AD

3 rounds for time @ 90%:

15 Ring Dips

300m Row

6:13

+

5 min rest

+

3 rounds for time @ 90%:

15 KBS - 32kg

250m Row

5:27

+

5 min rest

+

3 rounds for time @ 90%:

20 Wall Balls - 20#

200m Row

5:16

 

Notes:  good week of training, a bunch of PRs, feeling good, butt is still a little sore from 12.2.  Looking forward to this competition in January.  I practiced the Free Standing HSPU a bunch of other day.  I got one good rep in about 15 min of constant drilling.  Hopefully I can improve that skill in time.  Feeling good and ready for more