Snatch Intense + clean and jerk intense + Deadlift CP work + gymnastic volume fatigued
A. Power Snatch 1.1 work to a tough set ( drop between reps) 210
B. Power Clean. Push Jerk , work to a tough set ( no rest on the shoulders) 255, didn't see the no rest note, but 255 was the last set i did with no resting on the shoulders, kept building to 270, and also was feeling really good and powerful so i kept on building and PR'd my power clean. 300# caught it pretty high too
C. Clean grip deadlift 3 tough reps x 3 sets, rest 2-3 min - 3 sets with 305 no belt, back flat
+
1 min row @ high effort -pace/MU 1:40/10, 1:41/8, 1:42/7
1 min max muscle ups
rest 2 min x 3 sets
rest 5 min
1 min airdyne @ high effort - cals/C2B 14/22, 13/26, 12/27
1 min max C2B pull up
rest 2 min x 3 sets
AM
MAP sets Intense
5 min @ high effort- 4 rounds + 15 reps
10 wall ball 20# to 10ft
40 double under
rest 5 min
5 min @ high effort- 5 rounds + 2 reps
10 KBS 32kg
10 burpee to 6" touch
rest 5 min
5 min @ high effort- 3 round + 7 cals on airbike
10 cal airdyne
10 Hand release push up
10 sit up
rest 5 min
5 min @ high effort - 3 rounds + 6 reps
8 toes to bar
8 hang power clean 115#
8 box jump over 24"
PM
z1 + scap work + back accessory
10 min easy row
+
20 tgu slow and steady 24kg- completed,
+
10-15 back extension x 3 sets , rest 1 min - sets of 15
+
10 min easy row
AM
Deadlift Volume OTM + Barbell EMOM
A. Deadlift 3 reps OTM for 10 min @ 255# - completed
+
15 min EMOM- no misses, got me breathing a bit, felt extremely uncomfortable with the squat clean, upper back just feels tight alot lately
1st: 5 tng power snatch 135
2nd: 5 hang power clean 135
3rd: 5 tng squat clean 135
PM
LActic Power Intervals - kbs/cals- 13/8, 12/?, 12/11, 12/12, 13/12, 12/13, 13/14, did and extra two sets cause evan called me a bitch on the first set, said i need to get hight on the bike, and the second set didnt register, but over all i enjoyed this and felt really good
:20 KBS 32kg
:20 airdyne
rest 5-7 min x 5 sets all out
OFF
AM
Clean and Jerk Intense + Snatch Intense + Front squat
A. Clean, work to a single - 295, misses 305 bc i dropped my elbow and called it there
B. OHS, work to a tough 3 - 240, miss 255, feel i can do better then this, i took alot of set to get here
C. Front squat @ 20X1, 3 x 3 , tough sets but no grinders, rest 2-3 min - all sats at 235
PM
20 wall ball 20# to 10 ft - 2:41(3,3,4), 2:22 (ub-Du) (4,4,2), 2:56 (5,5), 2:39 (ub-mu)* the double under were pretty much completed in 2 set, except the 3rd set, i just kept tripping up, played around with reps on the muscle up per set cause i know i could not systane ub or 2 sets all 4 sets, *im to fat
50 double under
10 muscle ups for time
rest= work x 4 sets
MAP sets intense
10 min @ moderate effort - 4 rounds + 20 reps
15 Deadlift 135#
15 box jump over 24"
15 cal airdyne
rest 10 min
10 min @ moderate effort - 5 round + 11 reps
10 hang power snatch 65#
10 burpee over bar
10 toes to bar
OFF Z1
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