Week 3/7
Monday 1/20/14 –
Hang power snatch: 60%x3, 65%x3, 70%x3x2
Hang power clean + power jerk: 60%x3, 65%x3, 70%x3x2
Squat: quick build to 90%x1
Row: 5k @ Z1 – every 1k get off and perform 30s FLR on rings
Hang power clean + power jerk: 60%x3, 65%x3, 70%x3x2
Squat: quick build to 90%x1
Row: 5k @ Z1 – every 1k get off and perform 30s FLR on rings
Tuesday 1/21/14 –
Pause jerk: technique work on blocks
Press-grip bench press: 5-5-5-5-5
Conditioning: 5 TnG power snatch (135/95lbs), 12 NPUBBJ (20/12”), 30s AD HARD, rest 6 min, x4
Bike: 10+ min at flush pace
Press-grip bench press: 5-5-5-5-5
Conditioning: 5 TnG power snatch (135/95lbs), 12 NPUBBJ (20/12”), 30s AD HARD, rest 6 min, x4
Bike: 10+ min at flush pace
Wednesday 1/22/14 –
Power snatch EMOM: begin at 50%, build, no more than 10 min
Front squat: 70%x2x5
A1) T2B: 20,20,20,20 – rest 15 sec
A2) DU: 40,40,40,40 – rest 15 sec
A3) GHD sit-ups: 15,15,15,15 – rest 3 min
Conditioning: 30 PC + PJ (135/95lbs) – perform @ 90%
Front squat: 70%x2x5
A1) T2B: 20,20,20,20 – rest 15 sec
A2) DU: 40,40,40,40 – rest 15 sec
A3) GHD sit-ups: 15,15,15,15 – rest 3 min
Conditioning: 30 PC + PJ (135/95lbs) – perform @ 90%
Friday 1/24/14 –
Jerk with pause in split: technique work on blocks
Seated DB press: 5-5-5-5-5
Bike: 30s hard, 30s easy, 30 min
Seated DB press: 5-5-5-5-5
Bike: 30s hard, 30s easy, 30 min
Saturday 1/25/14 –
Would love for you all to get some exposure to lifting in
front of a crowd by doing the weightlifting competition Saturday morning at
9AM.
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 35 DU, 200m jog, rest 5 min, 10 min @ 80% of row 200m, 3 HPS (135/95lbs), 5 HSPU, rest 5 min, 10 min @ 80% of 5 PJ (135/95lbs), 3 MU, 5 burpees
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 35 DU, 200m jog, rest 5 min, 10 min @ 80% of row 200m, 3 HPS (135/95lbs), 5 HSPU, rest 5 min, 10 min @ 80% of 5 PJ (135/95lbs), 3 MU, 5 burpees
HPS:155. 175, 185
ReplyDeletePC + PJ: 205, 220, 240
Squat: 405x1
Rows: held 1:55 and did FLR on rings
Jacked up after a seahwks win, let's do work and get our asses to California.
Hellz yah.
DeleteTuesday:
ReplyDeleteJerk work with 185
BP:185, 205, 225, 245, 265
Caleb and I did the Metcon so fast, grant shed a single tear of joy
Snatch: 95-100-105
ReplyDeletePC+PJ: 110-120-130
Squat: built to 215, and hit 2 doubles at 205
Row: held a 2:15-2:20 (row actually felt good today) and did FLR on rings
Pause jerk: did a bunch of triples, doubles, and then singles to work to 175
Bench: 95-105-115-120-125 (only hit 4 on the last set)
Metcon: check (had to split snatch the first two sets, and then did power once I figured it out)… that wore me out a lot more than I was expecting :)
Snatch emom: 85-90--95-100-105-110-115f (oops)
ReplyDeleteFS: did 155
T2B, DU, GHD: check (was able to go unbroken on T2b, but later found out they were supposed to be C2B)
PC+PJ: 2:59 which I think is a PR
Snatch emom: worked up from 135 to 225 by 10 pound jumps.
ReplyDeleteFront squat 275x2x5
Did strength work with C2B in sets of 10 until the last two
Metcon: 2:04 I think, not 90 percent of my PR but I did all singles
Bike: 30 minutes check
ReplyDeleteWill do DB bench and jerk tomorrow.
Wednesday 1/22/14 –
ReplyDeletePower snatch EMOM: (60k up to 105k in 5k jumps)
Front squat: 70%x2x5 (naw dog, that ain't me)
A1) T2B: 20,20,20,20 – rest 15 sec
A2) DU: 40,40,40,40 – rest 15 sec
A3) GHD sit-ups: 15,15,15,15 – rest 3 min (these blew my belly up)
Conditioning: 30 PC + PJ (135/95lbs) – perform @ 90% (1:59. Went 10,5,3,2 and then a blur of 2's and 1's. Didn't really tire me aerobically, it was more of my basically pressing too much instead of PJ'ing that made that workout as tough as it was.)
See y'all tomorrow
Monday went well. PS to 145, PC&J to 165, Squat to 275, 5K row w/ FLR 23:28 I was past Z1, but wanted to find a good pace I could repeat throughout - 4:45 avg
ReplyDeleteMissed Tuesday due to work
Wed at Ktown: PSnatch to 175, 70% FSquat @155, C2B, DU, GHD 16:06, 30 PC+PJ 3:35
Sat: 1st time with DL since injury. dropped to 225x5 on the second round, jog was really slow because it was dark. R1 - 3+DL, R2 - 5R, R3 - 6R
Injury was not 100%. Feeling it after.
Friday (Saturday's work):
ReplyDeleteJerk: worked to 185, failed 195
Squatted just to get some extra volume in: did 3x5 at 185#
Did a little clean and jerk to get under weight since I didn't lift Saturday
Did a couple of snatches to get under a little weight
Did the 3 MAP sessions. Went pretty well. I had to rest quite a bit before my set of MU, but was able to do most the rounds as unbroken 3's.