Monday - Snatch intense + Snatch moderate + BSq int + OH intense

A. Squat Snatch, build to a tough single 

235 :)

B. Snatch Pull Cluster, 1.1 @ 235lb x 3 sets, 2 min done

C. Power Snatch, 2 touch n go reps @ 185lb x 3 sets, 2 min done, no misses

D. Back Squat @ 20X1, 3-3-3, 4 min 360 for all...I have more but didn't want to be greedy

E. Press Cluster off blocks, 1.1.1 x 3 sets, 4 min - start @ 80% RM 175-180-180

Tuesday - MAP High %'s - (3/3--4/4--5/5)

5 min @ 90%:

10 Lateral Barbell Burpees

10 OHS @ 95lbs

--5 min rest

4+5

5 min @ 90%:

5 touch n go Power Clean @ 155lb on the minute

AMRAP Airdyne Cals in remaining time

--5 min rest

67 cal

5 min @ 90%:

10 Lateral Barbell Burpees

10 Front Squat @ 115lbs

--5 min rest

3+13

5 min @ 90%:

5 touch n go Power Clean @ 155lb on the minute

AMRAP Airdyne Cals in remaining time

--5 min rest

67 cal

5 min @ 90%:

10 Lateral Barbell Burpees

10 Back Squat @ 135lbs

3+10

Wednesday 

AM - Jerk moderate + Upper CP Battery

Split Jerk. BTN Split Jerk off blocks, 1.1 @ 185lbs x 6 sets, 1 min done, felt fine on wrist

+

AMRAP in 10 minutes: 4+8

5 Ring Muscle-ups

5 Strict HSPU to 5" Depth

...into...

AMRAP in 10 minutes: 4+7

5 Bar Muscle-up

5 Kipping HSPU to 10" Depth

+

rest as needed

+

10 C2B Chin-ups per min for 10 minutes done, unbroken butterfly

PM - Snatch tech + Airdyne MAP Low %'s

Below Knee Hang Squat Snatch, 2 reps @ 155lb x 6 sets, 1:30 min - no dropping b/t reps done

+

30 x 40 sec AD @ 75%/20 sec AD @ 50% finally got it all in, 448 cals, 9.02 miles

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester

A. Clean Pull Cluster, 1.1 @ 325lb x 5 sets, 2 min done

B. Behind the Neck Split Jerk, build to a tough single 285, very close on 295...was short on time but if I had a couple more attempts I would have gotten it for sure

C. Squat Snatch, 1 rep every 30 sec for 15 minutes @ 185lbs

done...not a single missed rep...felt great, form is improving 

Saturday 

AM - LP1-->LP2 multi

4 x 90 sec time limit @ 97%:

21 Thrusters @ 100lbs

21 C2B Chin-ups

AMRAP Cals in remaining time

9 min b/t sets

wow this was a pleasure to do....10-11-10-13 cal 

Pure Pain for a long time, hopefully my competition isn't this into Pain

PM - MAP Low %'s - Rowing based

40 min @ 75%:

1000m Row

5 Wall Climbs

10 Burpees

15 KBS - 24kg

20 Air Squats

25 Unanchored Sit-ups

4 rounds +1000m with a single second to spair

 

notes: I can start doing more thrusters, more power cleans, heavy front squats.  Catching a bar in the rack at the bottom of a squat is probably not possible this week.  The wrist is better.  Fewer things give me a sharp pain but the thrusters on Saturday made it ache a little, went away quickly and it feels fine today.  The wrist is almost ready for everything.  I am otherwise acclimating to the extra double day well and feeling very motivated and ready to push hard.

Week 2

Monday - Snatch intense + Snatch moderate + BSq int + OH intense

A. High Hang Squat Snatch, build to a tough single - full pause in high hang

215

B. Snatch Pull Cluster, 1.1.1 @ 225lb x 3 sets, 2 min done

C. Power Snatch Cluster, 1.1.1 @ 175lb x 3 sets, 2 min all good

D1. Back Squat @ 20X1, 4-4-4, 2 min 345-345-345

D2. Seated DB OH Press @ 30X0, 5-8 reps x 3 sets, 2 min

I don't have heavy enough DBs at my gym so I did deficit HSPU strict (5-5-4) 

Tuesday - MAP High %'s - (3/3--4/4--5/5)

4 min @ 90%:

10 Toes to Bar

15 cals AD

4+10 toes to bar

--4 min rest

4 min @ 90%:

50ft Shuttle Run x 6 lengths

10 KBS - 32kg

4+12 KBS

--4 min rest

4 min @ 90%:

50 ft Shuttle Run x 6 length

10 OHS @ 95lbs

4+1 Shuttle

--4 min rest

4 min @ 90%:

50 ft Shuttle Run x 6 lengths

15 Push-ups

3+11 pushups

--4 min rest

4 min @ 90%:

15 Box Jumps - 30" - step down every rep

15 Air Squats

3+3 box Jumps

Wednesday 

AM - Jerk moderate + Upper CP Battery

lite Split Jerk, 3 reps x 5 sets, 2 min

155lbs...felt fine on the wrist

+

AMRAP in 20 minutes:

1 L Sit Rope Climb to 15ft - hold L on ascent and descent

10 Kipping HSPU to 10" Depth

5 rds + 1 HSPU

+

10 C2B Chin-ups per min for 8 minutes

done...unbroken butterfly all sets

PM - Snatch tech + Airdyne MAP Low %'s

Squat Snatch, 3 reps @ 145lb x 5 sets, 2 min - rest 3 sec b/t reps on ground

done

+

30 x 35 sec AD @ 75%/25 sec AD @ 50% again I didn't have enough time...thought I would today b/c there was less Snatch tech work.  Rushed and still didn't make it

went 20 minutes hard

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester

A. Clean Pull Cluster, 1.1 @ 315lb x 5 sets, 2 min

done

B. Behind the Neck Split Jerk, 1 lite rep x 7 sets, 1 min

175 - felt fine, easy, the split is looking better and better

C. Squat Snatch, 1 rep per min for 5 mins @ 195lbs

got them all. no misses

D. Squat Snatch @ 155lb, 5 unbroken x 4 sets for time

2:37, no misses

Saturday 

AM - LP1-->LP2 multi the AirDyne experiment - first 5 intervals were performed on the New AirDyne, last 2 were on the old Airdyne

7 x 1 minute time limit @ 97%:

30 cals AD (should be under 45 sec every set)

AMRAP Burpees in remaining time

6 min b/t sets

1 - 30 Cal in 46 seconds - 6 burpees

2 - 30 Cal in 47 seconds (max effort) - 6 burpees 

3 - 45 second AMRAP for cal (25cal) - 6 burpees 

4 - 45 second AMRAP for cal (23 cal) - 5 burpees  (at this point I was on another planet..you could call this planet, Planet Pain)

5 - 45  second AMRAP for cal (24 cal) 4 burpees

old airdyne now

6 - 30 Cal in 44 seconds - 4 Burpees

7 - 30 Cal in 44 seconds - 5 burpees 

-huge difference  from bike to bike...I have been using the new Airdyne exclusively for the last 4 months.

PM - MAP Low %'s - Rowing based

30 min @ 75%:

1000m Row

15 GH Sit-ups

30 Air Squats

15 KBS - 24kg

 

4 rounds + 721 m row

 

notes: feel great.  Eating super clean, staying at 197lbs which is light for me. 

The wrist is improving but I still feel pain during movements like Pushups.  I believeI can Jerk heavy when I take the Bar off the Squat Rack.  I have jerk blocks so I can avoid the barbell crashing down on my shoulders for doubles, which would require me to really extend the wrist.  I do Jerk heavy loads from my back for sure.  I can Power clean if I don't catch the bar on my shoulder and obviously squat cleans are not possible yet.  I hope another week is all I need for it to heal up.  

 

 

Week 1

Monday - Snatch intense + Snatch moderate + BSq int + OH intense

A. Squat Snatch Cluster, 1.1 x 3 sets, 4 min

205-210-205 - pushed the limits of my wrist but got through the day ok

B. Squat Snatch Cluster, 1.1.1 @ 165lbs x 3 sets, 2 min

got them all

C. Back Squat @ 20X1, 5-5-5, 5 min

315-325-325 (out of practice but I could have done slightly more)

D. Single Arm KB Press @ 20X0, AMRAP @ 32kg/arm x 3 sets, 1 min b/t arms

the KB wasn't working for the wrist so I did 

D. Strict Press @ 20X0, AMRAP @155 x3 sets, 3 min rest

7-7-5 

Tuesday - MAP High %'s - (3/3--4/4--5/5)

3 min @ 90%:

15 cals AD

15 KBS - 32kg

--3 min rest 

2 +15 Cal

3 min @ 90%:

50ft Shuttle Run x 6 lengths

10 Burpees

--3 min rest

3

3 min @ 90%:

5 Toes to Bar

10 Wall Balls - 20#

--9 min rest

5

3 min @ 90%:

15 cals AD

15 KBS - 32kg

--3 min rest

2 + 15 Cal

3 min @ 90%:

50ft Shuttle Run x 6 lengths

10 Burpees

--3 min rest

3

3 min @ 90%:

5 Toes to Bar

10 Wall Balls - 20#

5+5 Toes to Bar

 

Running is an issue now with the foot injury and that groin injury from months ago.  The first run this day was a mess, had to go slow.  Second run I felt almost normal with the groin and tape up foot worked fine.  Need to do more sprints probably...got me winded quickly.

Wednesday 

AM - Jerk moderate + Upper CP Battery

lite Split Jerk, 5 reps x 5 sets, 2 min - main focus on foot position

85lbs - the wrist was a little pissed off but I have been working hard on my rack position and that improved mobility made this possible today.  This drilling is helping

+

3 rds for time:

10 Ring Muscle-ups wearing 20lb vest

15 Kipping HSPU to 10" Depth - no vest

19:30 w/out a vest of the Muscle Ups - didn't want to challenge the wrist like this, w/out the vest was already pushing it....pushed hard, the HSPU were good and hard.

+

Complete 10 C2B Chin-ups per min for 7 minutes done

PM - Snatch tech + Airdyne MAP Low %'s

3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position @ 135lb x 5 sets, 1:30 min done

+

Squat Snatch, 1 rep per min for 5 mins @ 155lbs done, no misses

+

30 x 30 sec AD @ 75%/30 sec AD @ 50% ended up only having 20 minutes left to complete this 30 min piece so I went a little extra hard on the 30 sec @ 75% (400+ watts for all of them)...I was spent.  Next time I will move along faster and get everything in. 20 min = 305 Cal... the new AirDyne reads Cals about 15% slower than the older models...had an athlete test it out a few times in my gym

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester

A. Clean Pull Cluster, 1.1.1 @ 300lb x 5 sets, 2 min

 done

B. Behind the Neck Split Jerk, 3 lite reps x 5 sets, 1 min

155, felt fine on the wrist b/c I didn't have to rack it...working on splitting long and low and a vertical forward shin

C. Squat Snatch, 1 rep per min for 10 mins @ 185lbs got them all

D. Power Snatch. Snatch Balance. OHS. Squat Snatch, 1.1.1.1 per min for 10 mins - all sets @ 185lbs this was hard...I did the first 3 movements w/out dropping the bar but after the OHS I dropped and pulled the Squat Snatch from the ground.  I was nervous about the wrist.  I got every rep in the minute except for 2 Squat Snatch which I dropped forward. Those were the 6th and 7th reps...figured out my fault and corrected.

Saturday 

AM - LP1-->LP2 multi

8 sets ALL OUT:

4 touch n go Power Clean @ 205lb

10 Burpees to 6" OH

15 sec AD

5 min b/t sets

all rounds were under 1 min and my Cal. were 9-9-10-9-8-8-9-8 - this was painful

The wrist held but only b/c I didn't have to full rack the bar at any point

PM - MAP Low %'s - Rowing based

30 min @ 75%:

500m Row (high 1:40s every time)

10 Push-ups

15 unanchored Sit-ups

20 Air Squats

 8+420 meters

Notes: Held up well with the extra PM workout.  Feeling fine today.  The wrist is better but I know I still cannot get a rack position.  I still feel pain during lots of movements but nothing serious.  Hopefully it will be fine at some point during this coming week.  I am ready for more.

 

Week 5

Monday - Snatch tech + Snatch Battery + Clean tech + Clean and Jerk battery + Squat moderate

A. Squat Snatch, 1 rep per min for 10 minutes - start @ 135lb, add 10lbs total per minute

got it

B. Tall Squat Clean and Split Jerk, 2 reps @ 175lb x 3 sets, 2 min got it

C. Squat Clean and Split Jerk, build to a tough single

tweaked my right foot and right wrist so I went with a Squat Clean Push Jerk - 255

D. Behind the Neck Split Jerk, 2 reps @ 225lb x 3 sets, 2 min Got it, split felt ok

E. Back Squat @ 20X1, 1 reps @ 80% RM per min for 10 minutes - focus on concentric speed

315 - good

Tuesday - Upper CP Battery + MAP Rowing

AMRAP in 10 minutes - wearing a 20lb vest:

2 Muscle-ups

4 HSPU

8 KBS - 32kg 6 rds + 4 HSPU

+

5 min rest

+

5 sets @ high effort:

15 C2B Chin-ups

0.5 mile on Airdyne 1:36-1:43-1:48-1:48-1:41

1:30 min b/t sets

Wednesday - MAP (30/30) 

3 sets @ 90%:

60 sec Squat Snatch @ 95lbs 17-17-17

60 sec Double Unders              90-77-76

120 sec rest

+

5 min rest

+

For time:

15 Power Clean @ 95lbs (unbroken)

300m Row (1:45ish)

15 Burpees

300m Row (1:45 ish)

15 Burpees

300m Row (1:45ish)

15 Power Clean @ 95lbs  (unbroken)

7:31

Thursday - off

Friday - Snatch intense + Clean and Jerk intense + DL moderate + Press 

A. Above Knee Hang Squat Snatch, build to a max 210 - took a lot of attempts but got it eventually

B. Above Knee Hang Squat Snatch, 1 rep @ 20lbs below highest from A x 5 sets, 2 min

190, all good

C. Power Clean and Split Jerk, build to 90% of highest from monday

235 - wrist was limiting me

D. DL, 1 rep @ 405lb per min for 10 mins - done, felt good

Saturday

13.5 - 160....pain!!!

PM - Airdyne MAP

3 x 6 min Airdyne @ 75%/2 min Airdyne @ 50%

done - 75% = watts around 240 to 260, 50% = watts around 80
total Cal. - 351

notes: My right wrist needs rest.  I can snatch w/out pain but I cannot receive a clean/front squat/thruster/push press/jerk for a little while.  It is feeling better than yesterday.  Ready to push forward best I can. The rest of me feels good, including the foot.