Week 5/7
Monday 2/3/14 –
TnG snatch: build to tough set of 3 – no pause at hang
Snatch grip push press: 3-3-3-3-3
Squat: 4-3-2-4-3-2 – second wave heavier than first
Conditioning: AMRAP 2 min row for cals, rest 3 min, 100 DU, 30 C2B, 10 thrusters (185/115lbs), 20 C2B, 15 thrusters (155/105lbs), 10 C2B, 20 thrusters (135/95lbs), 100 DU, rest 3 min, AMRAP 2 min row for cals
Snatch grip push press: 3-3-3-3-3
Squat: 4-3-2-4-3-2 – second wave heavier than first
Conditioning: AMRAP 2 min row for cals, rest 3 min, 100 DU, 30 C2B, 10 thrusters (185/115lbs), 20 C2B, 15 thrusters (155/105lbs), 10 C2B, 20 thrusters (135/95lbs), 100 DU, rest 3 min, AMRAP 2 min row for cals
Tuesday 2/4/14 –
Row: 1k @ fast, but aerobic pace, rest walk 90 sec, x5 –
splits should only improve, no drop off
EMOM 8 min: 1 PC + 1 full clean – build sets beginning around 60%
Conditioning: 5 TnG DL (use final EMOM weight), 5 burpee over the bar, rest 30 sec, x6
A1) GHD oblique sit-ups: 3x12 each side
A2) Rope climb: 3x3
EMOM 8 min: 1 PC + 1 full clean – build sets beginning around 60%
Conditioning: 5 TnG DL (use final EMOM weight), 5 burpee over the bar, rest 30 sec, x6
A1) GHD oblique sit-ups: 3x12 each side
A2) Rope climb: 3x3
Wednesday 2/5/14 –
Pause jerk: 2-2-2-2-2
MAP session: 12 min AMRAP @ 85% of 35 DU, 6 C2B, 200m row, rest 5 min, 12 min AMRAP @ 90% of 3 power snatch (185/105lbs), 5 HR push-ups, 200m row, rest 5 min, 12 min AMRAP @ 95% of 5 DL (135/95lbs), 7 S2OH (135/95lbs), 9 BJ (24/20”)
MAP session: 12 min AMRAP @ 85% of 35 DU, 6 C2B, 200m row, rest 5 min, 12 min AMRAP @ 90% of 3 power snatch (185/105lbs), 5 HR push-ups, 200m row, rest 5 min, 12 min AMRAP @ 95% of 5 DL (135/95lbs), 7 S2OH (135/95lbs), 9 BJ (24/20”)
Friday 2/7/14 –
A1) Wall balls: 4x30, rest 15 sec
A2) GHD sit-ups: 4x15, rest 15 sec
A3) Front rack lunges: 3x10 total (155/105lbs), rest 3 min
Conditioning: AMRAP 4 min of 30 DU, 15 Russian swings (70/50lbs)
A2) GHD sit-ups: 4x15, rest 15 sec
A3) Front rack lunges: 3x10 total (155/105lbs), rest 3 min
Conditioning: AMRAP 4 min of 30 DU, 15 Russian swings (70/50lbs)
Saturday 2/8/14 –
Clean and jerk: slow build to heavy 1+2
Front squat: build to heavy double; 80%x2x4
Conditioning: AMRAP 10 min 20 PS (95/55lbs), 10 T2B, 20 PS (135/95lbs), 20 T2B, 20 PS (155/105lbs), 30 T2B, 20 PS (175/115lbs), then AMRAP T2B
Front squat: build to heavy double; 80%x2x4
Conditioning: AMRAP 10 min 20 PS (95/55lbs), 10 T2B, 20 PS (135/95lbs), 20 T2B, 20 PS (155/105lbs), 30 T2B, 20 PS (175/115lbs), then AMRAP T2B
Monday 2/3/14 – TnG snatch: build to tough set of 3 – no pause at hang made it to 155
ReplyDeleteSnatch grip push press: 3-3-3-3-3 made it to 175 behind the head
Squat: 4-3-2-4-3-2 – second wave heavier than first 205,225,245,225,245,265
Conditioning: AMRAP 2 min row for cals, rest 3 min, 100 DU, 30 C2B, 10 thrusters (185/115lbs), 20 C2B, 15 thrusters (155/105lbs), 10 C2B, 20 thrusters (135/95lbs), 100 DU, rest 3 min, AMRAP 2 min row for cals
OUCH! Row 1 - 53cal, C2B 20/10 Thrusters at 165, C2B 20 unb Thrusters at 145, C2B unb Thrusters at 135 in 5's Row 2- 46 cal overall time 28:11
TnG snatch: hit 125
ReplyDeletePP: 95-105-115-125-135
Squat: 155-175-185-195-205-210
conditioning: only had time for the middle piece, so this is the time without the rows/rest… 13:54 Was able to get larger sets of thrusters than I originally thought, so I was happy about that. Legs are smoked today though.
Row: 1k @ fast, but aerobic pace, rest walk 90 sec, x5 – splits should only improve, no drop off 1:41,1:37,1:38,1:38,1:33
ReplyDeleteEMOM 8 min: 1 PC + 1 full clean – build sets beginning around 60% 135-205
Conditioning: 5 TnG DL (use final EMOM weight), 5 burpee over the bar, rest 30 sec, x6 These are the two things that really fire my back up. Skip!
A1) GHD oblique sit-ups: 3x12 each side
A2) Rope climb: 3x3
Done
Tuesday:
ReplyDeleteJust had time for the rows and Clean EMOM
Rows were splits from about 2:08-2:16
Clean EMOM: worked to 155
Jerk: 135-145-155-165-175F
ReplyDeleteMAP: 6+17; 6+2; 11
I got to work out this week 3 times!
ReplyDeleteSnatched 215, Clean + 2 Jerked 255, Squatted 335, FS 295.
Worked through some conditioning pieces on Fri/Sat for the first time in a month. no fun, but at least I'm able to move again.