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
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