Week 1/7
Monday 1/6/14 –
Hang snatch + snatch: build to tough single for day, if
technique is off drop to 80% and work a few sets
Squat: 4-3-2-4-3-2 – build EACH set
UB MU ladder: build from 1 to 5 back to 1 – each set must be unbroken (scale accordingly)
Row: 1k @ slightly faster than Z1, FLR 30 sec, x6 – be aerobic on the row, use the rings for FLR
Squat: 4-3-2-4-3-2 – build EACH set
UB MU ladder: build from 1 to 5 back to 1 – each set must be unbroken (scale accordingly)
Row: 1k @ slightly faster than Z1, FLR 30 sec, x6 – be aerobic on the row, use the rings for FLR
Tuesday 1/7/14 –
Pause snatch deadlift: 80-90%x3x3 – 2 sec pause right below
knee cap
EMOM 6 min: 5 TnG PC @ about 60% of clean 1RM, 5 burpees
MAP session: 10 min @ 80% of 30 UB DU, 10 HR push-ups, 200m jog (feel free to stay inside on this one), rest 5 min, 10 min @ 80% of 3 S2OH (225/135lbs), 3 strict C2B pull or chin-ups, 200m row, rest 5 min, 10 min @ 80% of 3 bar MU, 5 bounding box jumps (24/20”), 7 burpees, 20s spin on AD
EMOM 6 min: 5 TnG PC @ about 60% of clean 1RM, 5 burpees
MAP session: 10 min @ 80% of 30 UB DU, 10 HR push-ups, 200m jog (feel free to stay inside on this one), rest 5 min, 10 min @ 80% of 3 S2OH (225/135lbs), 3 strict C2B pull or chin-ups, 200m row, rest 5 min, 10 min @ 80% of 3 bar MU, 5 bounding box jumps (24/20”), 7 burpees, 20s spin on AD
Wednesday 1/8/14 –
Practice: C2B butterfly – no more than 30-40 reps, use Rogue
rig
Every 90s for 5-8 sets: clean triple, not TnG, start around 60%, build
Jerk: 6-8 doubles performed every 2 min, use jerk boxes, build
Conditioning: 13.2* - AMRAP in 10 min of 5 S2OH (115/75lbs), 10 deadlift, 15 box jump overs (24/20”) – find a pace you can hold for 10 min, NOT a MAP session though
Every 90s for 5-8 sets: clean triple, not TnG, start around 60%, build
Jerk: 6-8 doubles performed every 2 min, use jerk boxes, build
Conditioning: 13.2* - AMRAP in 10 min of 5 S2OH (115/75lbs), 10 deadlift, 15 box jump overs (24/20”) – find a pace you can hold for 10 min, NOT a MAP session though
Friday 1/10/14 –
Front squat: 4-3-2
A1) T2B: 20,20,20, rest 15 sec (try for UB)
A2) Alt. DB snatch: 10,10,10, rest 15 sec (70/50lbs)
A3) UB DU: 30,30,30, rest 2 min
Conditioning: 12-9-6 of DB PP and DB burpee box overs (50/30lbs) (24/20")
A1) T2B: 20,20,20, rest 15 sec (try for UB)
A2) Alt. DB snatch: 10,10,10, rest 15 sec (70/50lbs)
A3) UB DU: 30,30,30, rest 2 min
Conditioning: 12-9-6 of DB PP and DB burpee box overs (50/30lbs) (24/20")
Saturday 1/11/14 –
Hang snatch: build to a quick 80-90%, if you feel keen, drop
to floor and go on to heavy single
Hang clean + jerk: same
Conditioning: 9-7-5 FS (80%), pHSPU
Rest 10 min
Conditioning: 9-7-5 PC (80%), burpee box jumps (30/24”)
Hang clean + jerk: same
Conditioning: 9-7-5 FS (80%), pHSPU
Rest 10 min
Conditioning: 9-7-5 PC (80%), burpee box jumps (30/24”)
Monday 1/6/14 –
ReplyDeleteHang snatch + snatch: 245'd
Squat: 4-3-2-4-3-2 – keine kniebeugen
UB MU ladder: blammy
Row: 1k @ slightly faster than Z1, FLR 30 sec, x6 (me and CGreg held 2:00 for each 1k and did hollow pushup position b/c everyone was on the rig)
Monday
ReplyDeleteHang snatch + snatch: 225 because I'm a Weiner
Squat: 295, 310, 325, 345, 375, 405
MU ladder: done
Held 1:56 through all 6, also did hollow push-up hold
Monday
ReplyDeleteHang snatch worked to 125 and stopped there
Squat: 135-155-175-185-220-215
MU: done
rows: done… had to do 3 in a row and then one at the beginning of each class because of time.
Tuesday
ReplyDeleteSnatch DL 225x3x3
PC & Burpee: 205 PC
MAP sessions done did
Wednesday
35 pull-ups
Clean EMOM: started at 205, 225, 235, 245, 265, 285, 295
Jerk EMOM: 225, 235, 245, 265, 275, 285, 295, 305
Metcon: got 8 rounds, may have been going a little faster than I was supposed to be going. #nanos
Wednesday (did most of Tuesday and Wednesday)
ReplyDeleteSnatch DL: 135
PC and Burpee: 110
C2B practice: check
Jerks: 110-135-145-155-165-175
MAP sessions: check
Will do metcon and clean triples Thursday
Clean Triples 110-120-130-140-150-160 (stopped there due to time, but probably had another 5-10# in me)
ReplyDeleteMetcon: got 8 rounds… did step ups the whole time.
Friday AM
ReplyDeleteFront squats: 315x4, 335x2, 365(f)
These felt SO heavy today, I don't know what was wrong with me. Matt and I finished with a 5k z1 and 15 burpees every 1k. Will finish the rest this afternoon.
Make-up Thursday:
ReplyDeleteSquat 1RM - 375 (PR), went for 385 but didn't have the legs
HSnatch + Snatch @ 205, almost 215, missed the pull from the floor behind me
5 PC + 5 Burpee EMOM @195: done - but wow, this one hurt. Don't know if it was traveling or poor sleep, but this gave me Fran lung?
MU Ladder: SOOO PSYCHED. Completed these UB sets. Three weeks ago, I couldn't do two in a row. I feel like I could've done 8-10 in a row. Shoulder doesn't feel awful today.
Row + FLR: 3.5 rounds, kept the row around 1:55'ish, prolly a little lower.
Will continue to try to make-up the work I've missed this week/weekend.
Friday:
ReplyDeleteFS 4-3-2 @ 275-285-295
Jerk Doubles @225-235-245-255-265-275-285
Worked on Butterfly C2B with not much success. Did about 12, and shoulder really started bothering me. I don't think I should do these for a while.
Saturday:
Behind the neck Snatch Grip Press @65x5, 75x5, 85x5, 95x5
Toes to Bar 5 sets of 8
HSnatch @ 215, missed 225 behind me twice.
HClean + Jerk @ 275, couldn't jerk 285 today
Conditioning FS/pHSPU - 17:00'ish. Used 270 and highest paralleletes with one ab mat. Only failed 3 pHSPUs, and 2 were on the last set.
Conditioning PC/BBJ - 7:35 PC @ 225
Friday FS:
ReplyDelete170-18-190 (failed second rep but could probably have it next time)
Metcon: done (forget my time)
Saturday:
Hang snatch: 85-195-105-115-125-135
Snatch from the floor: 140-145 (haven't hit 145 in about 9 months so that was encouraging, and hit it first try)
Hang Clean/Jerk: 175
Conditioning set 1: 8:25 (FS at 160 and pHSPU with two ab mats for first set, and then 1 ab mat for the rest)
Conditioning set 2: 5:40 I think (135 for PC)