6/18,19,20/12

Week 1

Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)

A. Squat Clean and Push Jerk Cluster, 1.1.1 @ 90% effort x 3 sets, 5 min

B. Snatch Pull @ 12X1, 3 reps @ 225lb x 3 sets, 3 min

C. Romanian Deadlift @ 30X0, 6-5-4, 5 min

D. GH Raises @ 10X0, 12-15 reps x 5 sets, 2 min

A. 225, 235, 245- felt good to clean again.  Video to come over 235
B.Snatch Pulls felt strong, wanted to go heavier but stuck to the 225
C. 275, 295, 305.  Wasn't sure where to start w/ this so I did a set of six w/ 225 then bumped it up.  Felt good, felt like it was hitting directly what my weakness is in the dead lift.  Now sure how these #'s are supposed to compare to my normal dead lift.
D. 12/set- tough as usual...

Tuesday - Noon - LP1/LP2/MAP

5 x 20 sec Sled Sprint ALL OUT @ 90lb load, 4-5 min b/t sets

+

3 x 35 sec Airdyne @ 95%, 5-6 min b/t sets

+

10 x 30 sec AD @ 50%/30 sec AD @ 80-85%

Complete. Sled sprints felt a little slow starting but felt good, same distance every time.
Air Dyne Sprints, pushed a bit faster/set
MAP- stayed consistent @ a little high pace than I normally maintain on MAP so pleased w/ the effort.  Good day.

Wednesday

AM - Flow + Oly Skils

Row 10 minutes @ 2:05/500m

+

Snatch Balance @ 155lb, 2 perfect reps x 5 sets, 1:30 min

+

Row 10 minutes @ 2:05/500m

+

Split Jerk @ 175lb, 2 perfect reps x 5 sets, 1:30 min

+

Row 10 minutes @ 2:05/500m

Complete, felt good.  Really enjoyed doing the Oly Tech b/w Flow Row sets

PM - MAP Multi (high % - 3/3 - wt's/gym/cyc)

3 minutes of work @ 85-90% effort:

5 HSPU

10 Russian KBS - 32kg

15 Box Jumps - 20"

--3 min recovery

3 minutes of work @ 85-90% effort:

5 C2B Chin-ups

10 Wall Balls - 20#

15 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 75lb

5 Burpees

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 75lb

5 Ring Dips

Row 150m

--15 min recovery

3 minutes of work @ 85-90% effort:

5 HSPU

10 Russian KBS - 32kg

15 Box Jumps - 20"

--3 min recovery

3 minutes of work @ 85-90% effort:

5 C2B Chin-ups

10 Wall Balls - 20#

15 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 75lb

5 Burpees

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 75lb

5 Ring Dips

Row 150m

Round 1
Set 1- 3 + 9, set 2- 3 + 11, set 3- 3, set 4- 2 + 10 +20meters


Round 2
Set 1- 3 + 15, set 2- 3 + 17, set 3- 3 + 2, set 4- 2 + 10 + 40meters


Felt really really good here.  Been worried about this long session since I received the email.  Hamstrings are smoked from monday, hip flexors from yesterday.  Started at a steady pace, got through the first round feeling good so my goal was to improve every set and I was able to do that.  Hopefully this is a start to something good w/ my aerobic system!