Week 1

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Squat Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, 4-6 min - start @ 175lb

went touch and go accidently

175 good, 185 1 miss, 186 good, 190 good, 195...shit show, multiple misses and I couldn't get the seventh due to fatigue

B. Power Clean. Front Squat. Split Jerk, 1.1.1 x 7 sets, 1 min - start @ 225lb, nothing over 250lbs

225, 250 for next 6 sets, got them all

C1. CGBP @ 20X1, 4-5 reps x 5 sets, 2 min 

225 for 5x5...ran out of time so I didn't adjust the weight, could have done more

C2. DL @ 20X0, 5-4-3-2-2, 2 min - build per set, nothing killer

405-5, 425-4, 445 -3, 465 - 2, 465 -2...had a tight low back the next day but got over it quickly...didn't slow me down this week

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

8-10 Ring Muscle-ups

2 min Airdyne @ 75%

2 min rest

10 mups/34 cal, 10/32, 9/36...I assumed 8 to 10 unbroken was the goal

+

5 min rest

+

3 sets:

20-25 C2B Chin-ups

2 min Box Jump Overs - 24" - land on top every rep, no rebounding

2 min rest

21 pullup/36, 21/36, 25/36, again, unbroken pullups was the goal 

+

5 min rest

+

3 sets:

30-35 Push-ups

2 min Row @ 75%

2 min rest

31/528, 30(lots of breaks)/530, 35(lots of breaks)/550

 

I broke the pushups up 5 to 6 times each set after the first unbroken round 

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

10 Squat Snatch @ 95lb

100 Double Unders

4 rds

--10 min rest

10 min @ 90%:

10 Power Clean @ 95lbs

10 Lateral Barbell Burpees

7 to 8 rds...lost track

--10 min rest

10 min @ 90%:

10 Push Press @ 95lbs

15 Toes to Bar

20 cals AD

4 rds + 4 ttb

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. High Hang Power Snatch, 3 reps @ 135lb x 3 sets, 2 min - full pause in hang position, explode done

B. High Hang Squat Snatch, build to a tough single 

190...tried 195 twice, not quite high enough

C. High Hang Squat Clean, 3 reps @ 185lb x 3 sets, 2 min - full pause in hang done

D. High Hang Squat Clean, build to a tough single 

 285...PR

E. Front Squat @ 20X1, 3 reps @ 85% x 3 sets, 3 min

300lbs 3x3, heavy but good form

F. For time:

15 Squat Clean @ 135lb

Row 300m

15 Squat Clean @ 135lb

*Sub 2:15 I hope this was a typo b/c this time is well beyond me at this point, I rushed this workout a little, took all the prescribed rests but moved fast so my time here might be a little slow...I got 3:42.  First 15 reps unbroken, rowed about 1:35 and after the 16th rep of the Squat clean I knew I would have to do all singles...my quads weren't standing me up out of the bottom... If I paced it perfectly and I was on fresh legs I could get 3:00 to 3:15 probably

Saturday 

AM - "Chipper" MAP

3 sets @ 90%:

35 Power Snatch @ 75lbs

15 Burpees to 6" OH

35 Air Squats

15 Burpees to 6" OH

35 Box Jumps - 20"

15 Burpees to 6" OH

Rest 5 min b/t sets

*Fraction things as needed to keep everything manageable and sustainable 

6:57 - 6:55 - 6:41

PM - MAP AD or Row - low %'s

30 x 30 sec AD @ 50%/30 sec AD @ 75%

50% was 15 mph and 75% was b/w 21 and 22 mph

total distance 9.40 miles and total calories was 436

Sunday - off
feel good...the wod on friday reminded me of a weakness I know I have, moderate load from squats for volume...ready for more

Week 4 - de-load

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, build to 90% RM for a single

215- done

B. Clean and Jerk, build to 90% RM for a single

255 - done

C. 300m Row @ 97% x 3 sets, 1 min b/t sets

:49.7 - :50.1 - :51.0

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

10 sets @ 90%:

7 Kipping HSPU

7 Box Jumps - 30" - step down

15 cals AD

1 min b/t sets

1:17-1:13-1:07-1:08-1:08-1:16-1:26-1:25-1:26-1:13

Wednesday - MAP Scenario's

"Nate" as rx'd - goal is 17 rds

20 rounds + 2 muscle ups...could have thrown in the kick a little earlier but this was essentially my best paced effort 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Squat Clean. Front Squat, 1.1 x 4 sets, 4-5 min

280 - 285 - 285 (got my first attempt at 285, missed about 8 attempts and then got another) went for 265 on final set and got that...just wanted to figure our my bar path fault and I got it by the end

B. Below Knee Hang Power Snatch. Power Snatch, 1.1 x 4 sets, 4-5 min - drop bar from OH each rep

195 for all sets 

C. 3 x 30 cals on AD @ 100%, 1 min b/t sets

:47 :58 1:04 (gave that last set 101%)

Saturday 

AM - LEnd2

21,15,9 for time:

Thrusters @ 115lbs

C2B Chin-ups

*Goal is sub 4 min

3:56

PM - MAP Single - low %'s

1000m Row @ 75% effort x 5 sets, 3 min b/t sets

3:33.3 - 3:31.0 - 3:30.0 - 3.29.7 - 3:25.3

 

Notes: ready for more, felt great lifting heavy Friday, felt even better rocking Nate

 

 

 

Week 3 of 3

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, 1 rep per min for 6 minutes - start @ 165lb, add 10lbs per min

done

B. Clean and Jerk, 1 rep per min for 6 minutes - start @ 205lb, add 10lbs per min

done

C. Burpees wearing a 20lb vest to 6" OH, 10 reps as fast as possible x 5 sets, 1 min b/t sets

felt SI pain during first set...reason for skipping CF NE competition on Saturday 

D. Row Sprint 500m @ 97% x 1 set

1:23.6

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

3 sets @ 90%:

Muscle-up Cluster, 5.4.3 - i assumed this meant 5 in a row, 4, then 3 min a row each round before the Airdyne

Airdyne 50 cals

3:57- 3:56- 3:52

3 min b/t sets

+

5 min extra rest - I was not ready for this next wod, didn't have a bar ready, had not warmed up pistols, I ended up taking 15 total minutes b/w...my bad

+

3 sets @ 90%:

5 Power Snatch @ 165lb

10 Pistols

15 Toes to Bar

1 min b/t sets 

2:17- 2:34 - 2:15 - all power snatch touch and go b/c I felt like it...best day of pistols in my life

Wednesday - MAP Scenario's

Free HSPU tech -starting to make progress

+

3 rounds @ 90%:

15 Burpees

75 DU's

4:54

+ 

3 min rest

+

3 rounds @ 90%:

20 Wall Balls - 20#

15 Box jump Overs - 24" - land on top each rep

4:57

+

3 min rest

+

3 rounds @ 90%:

Row 250m

1 Rope Climb to 15 ft

3:47

+

3 min rest

+

3 rounds @ 90%:

15 Chin-ups

15 OHS @ 65lb

2:40ish...forgot to write down immediately 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Clean and Jerk, build to a max (if possible)

275 - missed 285 clean twice...wasn't feeling quite right

B. 30 Power Snatch @ 175lbs for time

5:20 w/ one miss

C. 100 cals on Airdyne @ full effort - enter the pain cave

got 50 something cal into this effort and the bike computer went bad...very upset, rested and started again on a good bike...4:14 

extra wod: we have a gym wide paleo challenge and the benchmark workout was done this week so I wanted to participate...waited about 45 min after the bike to do this

D. 1 round for time

750m row

50 box jumps 24"

25 burpees to a 10lbs plate jump

5:09 

Saturday 

AM - LEnd2

21,15,9 @ 97%:

Thrusters @ 95lb

Chin-ups

went all out...had an audience, 2:27

+

10 min rest

+

21,15,9 @ 97%:

Thrusters @ 95lbs

Chin-ups

3:49

PM - MAP Single - low %'s

Row 5k for time 18:09

goal was a sub 1:50 - 500m pace, got it

 Notes: I might be going through heavy squat withdrawal.  Feeling good. Ready for keep pushing hard, bring it on.

Week 2 of 3

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. OHS, build to a heavy single

205 - kept it light, didn't want to jerk a ton of weight with the back

B. Power Clean. Front Squat. Push Jerk, 1.1.1 per min for 12 minutes - use lower load than you normally would (i.e. start @ 155lb)

stayed at 155

C. Row Sprint 350m @ 97% x 4 sets, 6 min b/t sets

1:00.2 - :59.7 - :59.5 - :58.3

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

Complete 1 round @ high effort per 2 min for 20 mins:

6 Squat Snatch @ 110lb

6 C2B Chin-ups

6 Lateral Barbell Burpees

:50-53-52-50-48-49-50-49-49

+

10 min rest

+

3 sets @ 90%:

20 Box Jump Overs - 24" - land on top of box

15 Toes to Bar

20 cals AD

2 min b/t sets

2:29 - 2:25 - 2:18

Wednesday - MAP Scenario's

100 cals on AD @ 90%

5:18

+ 

7 min rest

+

3 rounds @ 90%:

500m Row

20 Barbell OH Walking Lunges @ 95lbs

10:32

+

7 min rest

+

5 rounds @ 90%:

20 ft Shuttle Run x 10

10 Power Clean @ 95lb

4:52

+

7 min rest

+

100 cals on AD @ 90%

5:19

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min 

255-260-265-270 - I could have got 275 but didn't want to push the back

B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb

got them all, no misses, 7 out of 10 difficulty 

C. 5 x 35 sec Airdyne @ 97%, 4 min b/t sets\

24-24-23-22-21

Saturday 

AM - LEnd2

2 sets of the following:

For time @ 90%:

Power Clean @ 155lb - 12,9,6

Lateral Barbell Burpees - 10,10,10

Rest 4 x work time

3:15 - 2:59

PM - MAP Single - low %'s

5 sets @ 75%:

30 sec Double Unders low 50s every time

30 sec L Arm KB Snatch @ 16kg low teens every time

30 sec R Arm KB Snatch @ 16kg low teens every time

90 sec Row High 300m every time

90 sec rest

Notes: The back is good to go, all healed up.  Feeling good, ready to make a splash in New England

Week 1

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

This was a good day for snatch

A. Squat Snatch Cluster, 1.1 x 5 sets, 4 min b/t sets - build per set

all touch and go reps - 195-205-215-220 (missed both), 220(good), 225, Miss, Good Miss

B. Hang Power Clean and Overhead, 3 reps every minute for 10 minutes

245-225-225-225-210-210-210-210-210-210 - no missed reps

C. Row Sprint 300m @ 97% x 5 sets, 6 min b/t sets

give or take a second here or there

 :51.5 - :51.0 - :50.6 - :49.6 - :48.8

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

5 sets @ 90%:

10 Thruster @ 135lb

15 Toes to Bar

20 cals AD

1:48 - 2:06 - 2:16 - 2:17 - 2:13

Rest 2 min b.t sets

+

5 min rest

+

5 sets @ 90%:

5/arm KB Snatch @ 32kg

10 Ring Dips

200m Row
2:00 - 2:05 - 2:01 - 2:08 - 1:54 

Rest 2 min b.t sets

Wednesday - MAP Scenario's

This is the day I hurt my back, did it on this first wod on the final set of GHD situps, I believe it is my SI joint, a reoccurring issue, about once a year it flares up, once it flares up my entire low back goes into spasm for a few days, completed all the wods as RXed without issue, later this day the back locked up

5 rounds @ 90%:

12 Pistols

12 GH Sit-ups

12 Box Jumps - 30" - step down did 32" 
13:29

7 min rest

+

For time @ 90%: did all these swings unbroken

50 KBS - 24kg

50 Burpees - chest to deck, no jump @ top

50 KBS - 24kg

 7:24 - jumped for the first 15 burpees before I remembered
+

7 min rest

+

For time @ 90%: 

Wall Balls @ 20# - 35,30,25,20

Double Unders - 100,100,100,100
12:25 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Power Clean. Split Jerk, 2.1 x 4 sets, 4 min couldn't do

B. Power Snatch, 1 rep every 20 sec for 10 minutes @ 175lb couldn't do

B. High Incline Bench Press 185 5x5 - 1 min rest

C. 6 x 30 sec Airdyne @ 97%, 4 min b/t sets 21 cal for all sets besides last, 20 on final

Saturday 

AM - LEnd2

2 sets of the following:

For time @ 90%:

Power Clean @ 155lb - 12,9,6

Lateral Barbell Burpees - 10,10,10

Rest 4 x work time

by this day I could deadlift 95 but it still felt weird so I tried my own little wod, my low back ended up hurting a good amount later this night but I felt ok during the wod

20 min AMRAP

20 Cal Airdyne

20 Walking Lunges 20lbs DB in each hand

20 Pushups 

15 strict pullups

got 5 rounds  

PM - MAP Single - low %'s Had to skip

5 sets @ 75%:

30 sec Air Squats

30 sec Unanchored Sit-ups

60 sec Rowing

60 sec rest

Sunday - off

Notes: the back is better but not totally normal yet, fuckin sucks. 

Week 6

Monday - Jerk intense + Clean intense + Clean based Battery

A. Clean and Jerk, 1RM

275 - bad day, didn't feel it, lack of sleep

B. Power Clean @ 225lb, AMRAP in 1 minute x 5 sets, 1 min rest - goal is 50 reps

51 reps, first set was sloppy, could do better

12-10-9-10-10 

C. Free Handstand Push-up practice - total shit show

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

Complete 1 round every 2 minutes for 10 minutes:

5 Ring Muscle-ups

25 Wall Balls - 20#

1:12-1:17-1:17-1:20-1:18

+

10 min rest

+

Complete 1 round every 2 minutes for 10 minutes:

15 Burpees to 6" OH

15 cals AD

1:45 to 1:55 for all rounds 

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

A. Split Jerk. Behind the Neck Split Jerk, 1.1 @ 225lb x 5 sets, 2 min

done

B. Power Snatch, 4 touch n go reps per minute for 5 minutes - start @ 145lb, add 5lbs per set

done, no misses 

C. 3 rounds for time:

4 Power Snatch @ 165lb

12 Pistol

20 Toes to Bar

6:04 - Pistols are greatly improved 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. OHS, 1 RM

300...PR

B. Snatch Pull Cluster, 1.1.1 @ 245lb x 3 sets, 2 min

felt good 

C. 30 Squat Snatch @ 155lb for time - 5:10 last time

4:38...one missed rep, went with all doubles and then the last three reps were singles 

Saturday 

AM - LEnd1

For time - all out:

Row 250m

15 KBS - 32kg

25 Burpees - chest to deck, arms OH @ top

15 KBS - 32kg

Row 250m

*Your best time is 4:11, my best time is 3:31

I have to start adjusting my perspective on pace, it seems like I have a much larger engine...didn't start fast enough on this wod

3:50, I could have done 3:40 with more accurate pace 

PM - MAP Row or AD

For time:

Row 2000m

500 Double Unders

300 cals on Airdyne - make sure bodyweight is set to 150lbs Don't know how to program it

39:23

7:15 row, had to break the D.Unders into 20s and 25s, all front delt fatigue that made me stop, the row I kept at 150/180 Wats until the last 50 Cal and I pushed it over 200 wats 

Notes: 
 Feeling great, ready for next week

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

 

Week 4

Monday - Jerk intense + Clean intense + Clean based Battery

A. Push Jerk, build to a 2RM

265

B. Power Clean Cluster, 1.1.1 x 3 sets, 2 min - all sets @ 225lb

got em

C. Power Clean, build to a heavy single

280, got first try

D. AMRAP

1 min Power Clean @ 225lb 9

1 min Strict HSPU's 11

1 min Power Clean @ 225lb 6

1 min Strict HSPU's 8

1 min Power Clean @ 225lb 6

1 min Strict HSPU's 8

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

10 sets @ 90%:

30 sec Airdyne

30 sec rest

30 sec Burpees to 6" OH

30 sec rest

(15cal/11), 16/11, 16/11, 15/11, 14/11, 13/11, 13/11, 14/10, 13/11, 14/12

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

A. Below Knee Hang Squat Snatch. Squat Snatch, 1.1 x 6 sets, 2 min - nothing over 200lbs

195 all sets, no misses

B. Front Squat. Split Jerk, 1.1 x 6 sets, 2 min - start @ 225lb, nothing over 250lbs, base on groin

245 all sets, no misses

C. 3 rounds for time:

Row 1000m

15 Chin-ups

15 Thrusters @ 75lb

15 Burpees

*Goal is sub 18 min

17:31...could do this under 17 min 

Thursday - off

Friday - Snatch intense + Snatch Pulls + Snatch based Battery

A. Power Snatch, build to a 2RM - 10 sec b/t reps

205

B. Snatch Pull Cluster, 1.1 @ 265lb x 5 sets, 1:30 min

all good, feeling good with this movement

C. 3 touch n go Squat Snatch per minute for 10 minutes - start @ 165lb, increase if possible

165- 175 - 180 - 180 - 180 

185 - 185 - 185 - 185 - 185 (no misses)

Saturday 

AM - LEnd1

3 x 500m Row @ 97%, 10 min b/t sets

1:24.1-1.25-1:26.1

PM - MAP Row or AD

AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 4 Muscle-ups every minute)

100 cal, all m.ups unbroken

+

10 min rest

+

AMRAP Cals on Airdyne in 10 minutes @ 90% (perform 10 C2B Chin-ups on even minutes starting with 0, perform 10 Ring Dips on even minutes)

80 m.ups, dips broken, pullups unbroken

Notes: feel good, groin is feeling good, didn't feel it during the week.  Ready to go hard.  This week CrossFit New England will be releasing 3 of the wods for the competition so when I find out I will email them to you.  Hopefully we can work them into the program so I can learn how to pace them perfect and win this thing. 

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 

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