june 23th- 29th Week

Monday

A. Power snatch. Snatch, build to a tough set, (only 2 fails)- 205

B. Halting snatch Deadlift 3,3,3,2,2,2 rest 2 min ( 3’s @ 225 , 2’s @ 235 , 

C. Back squat, build to a moderate set of 5- 315

D. GH raise @ 40x0, 4-6 reps x 4 sets - sets of 6

Tuesday

A. Push jerk. Split jerk, build to a moderate set- 265

B. Strict Press  @ 21x1, 4-5 reps x 4 sets, rest 2 min - 135 for sets of 6

+

30 second airdyne @ 85%- 320 cals

/30 second @ 50% x 20 sets - 

+

10 second L-sit on rings every minute for 10 min - got tough but got through it

Wednesday 

30 min AMRAP at moderate effort :- 4 rounds + 30cals+ 30 wall balls +30dl+7 du

30 cal row

30 wall balls ( broken into unbroken sets of 10)

30 deadlift 95#

30 double unders   

Thursday 

Off

Z1

Friday

A. Power Clean. Hang Clean, front squat build to a tough set - 265, I can get 285, just broke parallel 

B. Halting Clean deadlift 3,3,3,2,2,2 rest 2 min ( 3’s @ 285, 2’s @ 300)- felt good

C1. Barbell walking lunge 10/10 , rest1:30- 185

C2. RDL 10-12 reps, rest 1:30 x 3 sets - 225- for sets of 10, got tough 

D. GH raise @ 40X0 , 4-6 reps x 5 reps, rest1:30 - sets of 6

Saturday

5 min AMRAP @ 80%- 5 Rounds +10kbs + 3du

10 KBS @ 32kg

30 double unders 

rest 5 min 

5 min airdyne @ 80%- 88cals

rest 5 min 

5 min AMRAP @80%- 3 rounds + 10 wall balls + 1 t2b

10 wall balls

10 toes to bar 

10 burpees

rest 5 min 

5 min row @ 80%- 1300 meters

June 16th- 22th Testing week

Monday

A. Build to a max Power clean- 285#
+
77% of A- 30 Power cleans for time- 220#

B. 500m row - 1:33 & 1:40- hamstrings/quads locked up on the second row, def can do better
rest 90 sec on rower
500m row

Tuesday

A. Back Squat. Build to a max- 400#
+
for time- 3:52- feel i can be under 3:30, kept burpeeing on my jump rope handle, can push the burpees a bit more, 
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

Wednesday

A. Split Jerk. build to a max- 320#
+
10 min on Airdyne for cals- 220 cals * think i can push that a little harder next time. i made sure to hold at least 20 cals per min and sprint the last 1:30. next time ill aim for 22- 23 cals per min

Thursday

Z1

Friday

A. Clean. build to a max- 315#, attempted 320# got under it but dumped it foward
B. Close grip bench. build to a max- 290#
C. Wtd chin up. build to a max- 152#

Saturday

A. 10 rounds for time- 27:00
500 meter row
10 burpees over the rower

June 9th- 15th

Monday

A. Power Snatch. snatch- 1.1x4, rest 90s @ 180# for all sets- no fails
B. Split jerk, 3 reps x 5 sets @ 235#- no fails, however wasnt feeling to comfortable with jerks today, kept catching weird
C. Clean pulls, 5x5 rest 2 mins @ 285#- was def heavy but still motored through it
D. Back Squat, 5,5,5,3,3 rest 3 mins-  265,285,305,315,325

Tuesday

Row 3 mins @ 90% , rest 1:30 x 5 sets- pace per set- 1:55, 1:53, 1:53, 1:52, 1:52
+
10 min cool down

Wednesday

A. 3 position clean x 5 sets- built up to 255# with the only fail being on the below knee clean on the 255. more due to the fact that my left forearm is killin 
start at 210# and add 10# per set
B. Push jerk, split jerk- 2.1x 4 sets all at 225#
C. snatch grip deadlift-  5, 5,5,3,3 rest 3 mins
* i called it quits after the cleans because arm was hurting pretty bad and dont want to cause any damage

Thursday

Z1

Friday

A. Snatch. Build to a tough single- 235#- attempted 240 got it over head pretty easy but lost it forward 
B. Clean and jerk. build to a tough single- 285#- easy weight, misses the jerk on 295 and attempted 300 but misses the clean
C. Back Squats. 5,5,5,3,3 rest 3 mins- 275,285,295,305,325
D. GH raise 4-6 reps x 4 sets, 90 sec rest- sets of 6, this was cake

Saturday

10 rounds for time: 11:00- wasn't feeling great at all today, woke up feeling real shitty, also woke up with a knot in  my neck, had real limited range of motion, hard time locking up,down and to the right,,,deff feel i cant shave off atleast a min
4 burpees
6 KBS 32kg
8 wall balls

June 2nd- 8th

Monday 

A. Power snatch. Snatch 1.2 x 5 sets, rest 90 seconds ( 2 sets @ 165 , 3 sets @180 )- no misses

B. Split Jerk from the blocks 3 reps x 5 sets @ 225 rest as needed- no misses

C. Clean Pull 5x5 @ 270#- motored through this, killed my thumbs

D. Back squat  6,6,6,5,5 rest 3 min - 265,275,285,295,305,

Tuesday

10 min z1 row

+

Row 3 min @ 90%- held a 1:54 pace, just wanting feeling it today, 

Rest 3 min x 4 sets

+

Rest 5 min 

+

Airdyne 3 min @ 90%- cals per set- 64,60,62,67

Rest 3 min x 4 sets

+

10 min cool down 

Wednesday

A. High Hang clean. Above knee hang clean . below knee hang clean x 5 sets- no misses

( 2 sets @ 210, 3 sets @ 225), rest 90 

B. Push jerk. Split Jerk 2.1 x 5 sets ( 2 sets @ 210, 3 sets @ 225)- no misses

C. Snatch Grip deadlift 7,7,5,5,5 rest 3 min ( use 235# w/ straps) 

D. Front squat 6,6,5,3,3 rest 4 min - 245,265,285,295,305(2) failed last rep

Thursday

Recovery

Friday

A. Snatch 2,2,1,1,1, rest 2-3 min ( start at 165, add 10 # / set) - no fail

B. Clean and jerk 2,2,1,1,1 rest 2-3 min - no fails 

( start at 210, add 15# per set) STICK TO THE PERCENTAGES, NO FAILS  

C. Back squat 5,5,4,3,3 rest 3 min - 265, 285, 305, 315, 325

D. Good morning 8 reps x 3 sets, rest 90 seconds - 115,125,135

Saturday

7 min AMRAP- 3 rounds

.5 mile airdyne- 

10/10KB snatch 24kg 

rest 7 min 

7 min AMRAP- 4 rounds+ 16 reps- miss read this, forgot the box jumps

15 wall ball

20 box jump over 24”

15 toes to bar 

rest 7 min - 2 round+ 2 rope climbs , bear crawls killed me

7 min AMRAP 

2 rope climb 

50m bear crawl

7 HSPU