Monday
A. Snatch, work to a single- 230
A. Snatch, work to a single- 230
B. Front squat @ 41X1, 3 reps x 4-5 sets, rest 3-4 min - 225, 245, 265, 285
C. Deadlift @ 50X0, work to a tough set of 3 * strict tempo- 305 with no belt
D. Barbell good morning 8 reps x 4 sets, rest 2 min - 65, 85, 105, 125
Tuesday
AM
Upper pressing strength
A. Weighted Dip @ 40X0, 2 reps every 90 seconds for 5 sets- 71 ,71 ,76 ,76 ,81 ,81 ,81, judging from last week i figured 70# would be good, but i moved through this, so i add weight , should of started around 85#
+
10 RFT: 6:42
3 muscle up
5 Box jump 30” step down
+
400m Double arm farmers carry for time 32kg - 8:30
PM
single aerobic-cals per set, 44, 45, 44, 45, 50
Airbike 3 min@ 85% / 3 min @ 50% x 5 sets
Wednesday
Pm
10min AMRAP- 225 DU
50 burpees to a 6" touch
40 deadlifts @ 195
Amrap double unders
Wednesday
AM
A. Snatch Pull 1 every Minute x 10 min @ 245
B. Power snatch 3 tng reps OTM for 9 min (3 sets @ 135 ,3 sets @ 155, 3 sets @ 175)- no missed
C. 50 toes to bar for time, every time you break 10 burps- 2:08, broke at 40 reps
Pm
10min AMRAP- 225 DU
50 burpees to a 6" touch
40 deadlifts @ 195
Amrap double unders
Thursday
Off
Friday
AM
Clean intense + Back squat moderate + Deadlift moderate
A. Clean Deadlift. Clean Pull. Power Clean. Hang power Clean, work to a tough set- 255, missed the last hang clean on my set of 275
B. Back squat @ 40X0, work to a tough set of 3 - 315
C. Clean Grip Deadlift, Work to a tough double - 315 with no belt
D. Stir the pot on SB ::40/ minute x 8-10 min - completed, I hate these
PM
Row 2 min @ just over best 2k pace, rest 2 min x 8 sets - 1:50, 1:50, 1:50, 1:50, 1:49, 1:49, 1:48, 1:48
Saturday
AMRAP in 17 minutes of:- 8 snatches at 165
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
No comments:
Post a Comment