Week 2/4
Monday 12/16/13 –
Squat: 70%x2x6
Snatch deadlift + hang snatch high pull + hang snatch: begin at 60%, slow build to heavy
EMOM 6 min: 4/2 muscle-ups + 3/1 dips
Conditioning: 5k row test for those that missed it
Conditioning: 20 HSPU, 40 BJ (24/20”), 20 power snatches (115/75), 40 T2B, 100 DU
Snatch deadlift + hang snatch high pull + hang snatch: begin at 60%, slow build to heavy
EMOM 6 min: 4/2 muscle-ups + 3/1 dips
Conditioning: 5k row test for those that missed it
Conditioning: 20 HSPU, 40 BJ (24/20”), 20 power snatches (115/75), 40 T2B, 100 DU
Tuesday 12/17/13 –
Snatch push press: 3-3-3-3-3
Power clean: begin at 60%, perform 1 rep every 30s, build small every 2nd or 3rd rep, no more than 10 min
A1) DB bench row: 4x8 HAP
A2) GHD sit-ups: 4x8-12
Bike: 30s hard, 30s plank any way, 20 min
Power clean: begin at 60%, perform 1 rep every 30s, build small every 2nd or 3rd rep, no more than 10 min
A1) DB bench row: 4x8 HAP
A2) GHD sit-ups: 4x8-12
Bike: 30s hard, 30s plank any way, 20 min
Wednesday 12/18/13 –
Hang clean pull x2 + hang clean: build to heavy single of
complex; 90%x2+1x3
Clean deadlift: 105%x3x3
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec AD sprint @ 97%, rest walk 3 min, x5
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec row sprint @ 97%, rest walk 3 min, x4
Clean deadlift: 105%x3x3
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec AD sprint @ 97%, rest walk 3 min, x5
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec row sprint @ 97%, rest walk 3 min, x4
Friday 12/20/13 –
Behind the neck jerk: 80%x3x3
Front squat: 3-3-3-3
EMOM 5 min: 5 FS @ 75% of final triple weight
Conditioning: 1k row @90%, rest 2 min, 100m FC HAP, 50 KBS 2pd/50lb, 50 KB SDHP 2pd/50lb, 50 wallball, 100m FC, rest 2 min, 2 min AD @ 95%
Front squat: 3-3-3-3
EMOM 5 min: 5 FS @ 75% of final triple weight
Conditioning: 1k row @90%, rest 2 min, 100m FC HAP, 50 KBS 2pd/50lb, 50 KB SDHP 2pd/50lb, 50 wallball, 100m FC, rest 2 min, 2 min AD @ 95%
Saturday 12/21/13 –
Snatch: 15 min to find heavy single, not 1RM
Clean: 20 min to find heavy double, not 2RM
Hang snatch high pull: 60-70%x10x3
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 3 bar muscle-ups, max L-sit, rest 5 min, 10 min @ 80% of 250m row, 3 KB snatch/arm (50/35lbs), 10 air squats, rest 5 min, 10 min @ 80% 30s AD, 30 DU, 10 burpees
Clean: 20 min to find heavy double, not 2RM
Hang snatch high pull: 60-70%x10x3
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 3 bar muscle-ups, max L-sit, rest 5 min, 10 min @ 80% of 250m row, 3 KB snatch/arm (50/35lbs), 10 air squats, rest 5 min, 10 min @ 80% 30s AD, 30 DU, 10 burpees
Squat: 175
ReplyDeleteSnatch complex: 85-95-105-110-115-120-125-130F
Emom: did 2MU+3dips
Metcon: 7:14
Tuesday
ReplyDeleteSnatch PP: 185,205,225,245,265
Clean EMOM: started at 205, worked to 295 for 2. #nanos
DB row: 100s
GHDs: 12,12,12,12
Bike was interesting
Monday + Tuesday strength:
ReplyDeleteSquat 295x2x6 (went a little heavier)
Snatch 155, 165, 175, 185, 195, 200, 205 (yay for full snatching!)
Behind the neck PP started at 175, made 10# jumps all the way up to 245x3
PC every 30 seconds: started at 185, made 5# jumps every 30 seconds and finished at 265 (missed 270#)
DB Rows @ 80# + 14 GHD sit-ups x 4
Muscle-Ups: Actually did 15 (3 sets of 2, 3 sets of 3). Pretty excited about that as I haven't been able to even get a Muscle-Up in the last 3 months. Progress! Stopped there. Will make up conditioning Thurs-Sat.
Tuesday: had to modify due to time restraint. Will make up over the week
ReplyDeleteBike: did 15 minutes
Snatch PP: 105-115-120-125-130
Cleans: I got confused, but started at 100 and ended I think at 145 or 150.
Wednesday
ReplyDeleteClean complex: built to 147k, missed 149. Drop sets at 135
Clean DL: 160x3x3
Metcon: felt solid on the rows, not so much the C2B today. Rowing the 5k tomorrow.... Yayyyyyyy
5k row time from Monday was 18:21
ReplyDeleteShane keep posting, I miss you
ReplyDeleteDid a mish mosh of yesterday's and today's because I'll be on the road today
ReplyDeleteHeavy single on snatch:225
Clean heavy double: 305
Three map sessions, not sure on the rounds but everything came pretty easily. Was a little beat up from the 5k row we did that morning. The snatch felt really off, haven't done it in a while.