6/25-26-27/12

Week 2

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

A. Squat Clean and Split Jerk, 1 rep x 12 sets, 4 min - 4 sets @ 80%RM, 4 sets @ 85%RM, 4 sets @ 90%RM

B. Snatch Pull @ 12X1, 3 reps @ 235lb x 3 sets, 3 min

C. Racked Deadlifts from knee cap @ 33X1, 3-3-3-3, 5 min

D. GH Raises @ 10X0, 15-20 reps x 4 sets, 2 min
A. 4 @ 230, 4 @ 245, 4 @ 255.  All felt solid and great.  Cleans felt really good.
B. Felt good
C. 365, 395, 405, 415.  I enjoyed this, very difficult w/ just that short range of motion so it obviously works my weakness
D. 20, 15, 15, 18 reps.  Feeling better than usual

Tuesday - Noon - LP1/LP2/MAP

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

+

3 x 45 sec Row @ 500m PR, 5 min b/t sets

+

10 x 30 sec Row @ 50%/30 sec Row @ 80-85%
Warmed up w/ Ladder Footwork drills, this was fun.
Sled Sprints felt good, had some partners this week so probably pushed a bit harder.
Row held 1:31, this was very tough on the last set.  Last 8 sec or so slowed down a bit, legs were gassed.
Held 1:52 on the 80-85% efforts, just kept moving on the 50% efforts.  Had to stop on some of the 50% efforts b/c my back was tightening up.  Not low back but more mid back, just uncomfortable.  Other than that it was good.  Breathing was fine.

Wednesday

AM - Flow + Oly Skils

Airdyne 10 minutes @ 2:05/500m

+

Snatch Balance @ 165lb, 2 perfect reps x 5 sets, 1:30 min

+

Airdyne 10 minutes @ 2:05/500m

+

Split Jerk @ 185lb, 2 perfect reps x 5 sets, 1:30 min

+

Airdyne 10 minutes @ 2:05/500m
Complete.  Just tried to keep about the same intensity on the Air Dyne as 2:05 pace feels on the rower. Probably a bit slower actually
Snatch balance felt ok, shoulders felt a little uncomfortable.
Split Jerk felt great, No press out at all.

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

3 minutes of work @ 85-90% effort:

5 DL @ 135lb

10 RIng Dips

15 cals Row

--3 min recovery

3 minutes of work @ 85-90% effort:

10 Thrusters - 65lb

10 Box Jumps - 24" - step down

10 cals AD

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 95lb

10 Chin-ups

100m Run

--3 min recovery

3 minutes of work @ 85-90% effort:

15 Wall Balls - 20#

15 GH Sit-ups

50 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 95lb

5 Burpees

Run 100m

--15 min recovery

3 minutes of work @ 85-90% effort:

5 DL @ 135lb

10 RIng Dips

15 cals Row

--3 min recovery

3 minutes of work @ 85-90% effort:

10 Thrusters - 65lb

10 Box Jumps - 24" - step down

10 cals AD

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 95lb

10 Chin-ups

100m Run

--3 min recovery

3 minutes of work @ 85-90% effort:

15 Wall Balls - 20#

15 GH Sit-ups

50 Double Unders

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 95lb

5 Burpees

Run 100m

Set 1
2 + 10, 1 + 29, 2 + 50m run, 1 + 25, 2 + 10
Set 2
2 + 10, 2 even, 2 + 25m run, 1 + 24, 2 + 10
This was much harder than last week.  I feel like the movements themselves were harder.  Breathing felt good for the most part, muscle fatigue was much more of a limiter than last week.
Not to mention it is literally 100 degrees F here and I trained at about 3:30 this afternoon so it is HOT.
Pull Ups felt heavy but we haven't been doing much of those, not worried b/c I know it'll come back around when time needs too.  Wall Ball/GH Sit Up/DU combo was definitely the toughest set.