A. Power Snatch, build to a heavy single- 202.5
B. Back Squat, 21x1, 10,8,6,4 rest 3 min - 245(10), 255(8),270(6), 295(4)-bar felt really light today, could of had more weight on the bar but i tend to break down on the highter rep ranges, i judged this workout off of the last time i squated at a silimar tempo back in Sept, just added a litle bit more weight
C. Weighted chin up @ 21x2, 6-8 reps x 4 sets, rest 2 min- all sets 25lbs- 8,8,6,6
Tuesday
Tuesday
AM
5 min AMRAP @ 90% -3 rounds + 5 cals, thrusters were UB
15 cals airdyne
15 thrusters 75#
rest 5 min
5 min AMRAP @ 90% -4 rounds + 5 reps,
10 power clean 95#
12 box jump 24"
rest 5 min
5 min AMRAP@ 90% - 3 rounds + 19reps, all reps were UB except my 3rd round of DU, I triped up
10 wall ball
10 toes to bar
30 double unders
PM
20 min z1 airdyne
Wednesday
Wednesday
AM
A. Squat clean. Split jerk, 3.1 build to a tough set. Touch and go on cleans -245, 265( got the clean, failed the jerk)
B. 3 Touch and go deadlift on the minute for 10 min, start at 315- started get tough around 7 mins,
C. Split jerk cluster 1.1.1 x 4 sets, rest 2 , start at 225 add if possible - 225 , 245x 3
PM
5 min amrap
155# squat clean thruster -28 reps
Thursday
Off
Friday
A. Snatch, build to a touch and go triple -205, 210(failed the 3rd rep)
B. Above knee hang clean, build to a tough set- 275, 285( had a hard time catching in the hole)
C. Back Squat 5 reps @ 70% 1RM x 4 sets, rest 3 - 260
Saturday
AM
Row 250m @ 97%, rest 6 min x 6 sets-41.8 sec, 43 sec, 43.1 sec, 43.5 sec, 43.9 sec, 43.1 sec
PM
Open 13.2- 7 rounds + 14reps- i feel i could push it some more, i felt really slow through the push press, my lower back didnt really flair up to bad, it was really in my feet this time, i stand on the outsides of my feet on my DL and that is causing then to cramp up. if i tested again i could match my previous score of 8 rounds + 8 reps, but i donit think ill be ale to break into the 9th round
shoulder to OH
deadlift
box jump
No comments:
Post a Comment