Monday January 5, 2015
Snatch Intense + clean and jerk intense + Deadlift CP work + gymnastic volume fatigued
A. Power snatch. Snatch, work to a tough set ( drop between) - 202
B. Clean. Front squat. Split Jerk 1.2.1 work to a tough set - 275
C. Clean grip deadlift 2 tough reps x 5 sets, rest 2-3 min - 340
+
1 min AD @ high effort - cals/ reps 23/13, 20/12, 18/13
1 min max strict HSPU
rest 2 min x 3 sets
+
1 min shuttle run @ high effort - i didnt keep track of how many shuttle run i did
1 min shuttle run @ high effort - i didnt keep track of how many shuttle run i did
10 bar muscle ups - :57(4,3,3), :43(5,5), :41(ub)
rest 2 min x 3 sets
+
15 rope climbs for time- 3:22
Tuesday January 6, 2015
MAP
7 min AMRAP @80%- 6 rounds + 3 reps-
10 thruster @ 65#
30 Double unders
* really focused on being super efficient with the thrusters, toe forward, elbows up, and not sitting so deep in the squats, DU i really wanted to be UB on them and they were with a stumble in the 3rd round
rest 7 mins
7 min AMRAP 80%- 4 rounds + 1rep
10 hang power clean & jerks @ 95#
10 box jumps 30"
* i hate hang clean/snatches. really gets me breathing hard
rest 7 mins
7 min AMRAP- 6 rounds + 8 reps
8 Toe 2 Bar
8 cals on airbike
8 ring push ups
Wednesday
AM
10 min EMOM
3 Deadlift on the min 275- complete, deadlift felt really good, back felt strong
+
15 min EMOM- complete, no miss reps, still working on being more efficient inTnG clean,just fell uncomfortable
1st- 4 Power snatches @ 155
2nd- 4 hang power cleans @155
3rd- 4 squat cleans @ 155
PM
3 sets all out- 12/12, 12/13, 13/13
:25 power cleans 115
:25 burpees
rest 6 mins between sets
3 sets all out - 16/18/, 13/16, 12/18
:25 airbike sprint
:25 Chest to bar
rest 6 mins between
* had fun with this, airbike and chest to bars hurt, really tried to push it on the PC/Burpees but i just couldnt seem to get any faster
Thursday
off
Friday January 9th, 2015
Am
A. clean.split jerk 2.1, work to a tough set- 265
B. OHS, work to a tough 2- 235- shoulder is feeling a little funny, slept on it last night and that jacked it up,
C. Front squat @ 20x1, 3 reps x 5 sets, rest 3 mins - no grinders, felt strong
(same weight as last week)
PM
5 wall walks
2 x 50 unbroken Double unders
10 burpee muscle ups
rest = work x 3 sets
Tuesday January 6, 2015
MAP
7 min AMRAP @80%- 6 rounds + 3 reps-
10 thruster @ 65#
30 Double unders
* really focused on being super efficient with the thrusters, toe forward, elbows up, and not sitting so deep in the squats, DU i really wanted to be UB on them and they were with a stumble in the 3rd round
rest 7 mins
7 min AMRAP 80%- 4 rounds + 1rep
10 hang power clean & jerks @ 95#
10 box jumps 30"
* i hate hang clean/snatches. really gets me breathing hard
rest 7 mins
7 min AMRAP- 6 rounds + 8 reps
8 Toe 2 Bar
8 cals on airbike
8 ring push ups
Wednesday
AM
10 min EMOM
3 Deadlift on the min 275- complete, deadlift felt really good, back felt strong
+
15 min EMOM- complete, no miss reps, still working on being more efficient inTnG clean,just fell uncomfortable
1st- 4 Power snatches @ 155
2nd- 4 hang power cleans @155
3rd- 4 squat cleans @ 155
PM
3 sets all out- 12/12, 12/13, 13/13
:25 power cleans 115
:25 burpees
rest 6 mins between sets
3 sets all out - 16/18/, 13/16, 12/18
:25 airbike sprint
:25 Chest to bar
rest 6 mins between
* had fun with this, airbike and chest to bars hurt, really tried to push it on the PC/Burpees but i just couldnt seem to get any faster
Thursday
off
Friday January 9th, 2015
Am
A. clean.split jerk 2.1, work to a tough set- 265
B. OHS, work to a tough 2- 235- shoulder is feeling a little funny, slept on it last night and that jacked it up,
C. Front squat @ 20x1, 3 reps x 5 sets, rest 3 mins - no grinders, felt strong
(same weight as last week)
PM
5 wall walks
2 x 50 unbroken Double unders
10 burpee muscle ups
rest = work x 3 sets
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