Week 3
Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)
A. Power Clean and Split Jerk, 1 rep x 12 sets, 3 min - 4 sets @ 80%RM, 4 sets @ 85%RM, 4 sets @ 90%RM
B. Snatch Pull @ 12X1, 3 reps @ 245lb x 3 sets, 3 min
C. Racked Deadlifts from below knee cap @ 33X1, 2-2-2-2, 5 min - 1st set @ 400lb
D. GH Raises @ 10X0, 15-20 reps x 5 sets, 2 min
A. Complete @ 230, 245, 255. Felt great w/ 230/245 no press out on jerks and slight knee bend in back. 255 got heavy and a little sloppy but no misses.
B. Complete felt strong above the knee, slow off the ground
C. 400, 415, 425, 435. VERY Heavy! 425 & 435 were tough and slow
D. 20 reps/ set! Feeling much better.
A. Complete @ 230, 245, 255. Felt great w/ 230/245 no press out on jerks and slight knee bend in back. 255 got heavy and a little sloppy but no misses.
B. Complete felt strong above the knee, slow off the ground
C. 400, 415, 425, 435. VERY Heavy! 425 & 435 were tough and slow
D. 20 reps/ set! Feeling much better.
Tuesday - Noon - LP1/LP2/MAP
5 x 25 sec Sled Sprint ALL OUT @ 90lb load, 5 min b/t sets
+
3 x 40 sec Airdyne @ 95-97%, 5 min b.t
+
15 x 30 sec AD @ 50%/30 sec AD @ 80-85%
Complete
Sled Sprints were tougher than last week, just felt a little slower
AD was good- kept it around 87-88 RPM's all 40 sec, recovery was fast
80-85% was around 70RPM, 50% was around 45RPM
Complete
Sled Sprints were tougher than last week, just felt a little slower
AD was good- kept it around 87-88 RPM's all 40 sec, recovery was fast
80-85% was around 70RPM, 50% was around 45RPM
Wednesday
AM - Flow + Oly Skils
Run 10 minutes @ 2:05/500m
+
Power Snatch @ 155lb, 1 perfect rep x 10 sets, 1 min
+
Airdyne 10 minutes @ 2:05/500m
+
High Hang Squat Clean off blocks, 1 perfect rep @ 185lb x 10 sets, 1 min
+
Airdyne 10 minutes @ 2:05/500m
Complete- Snatches felt solid and light, Hang Cleans felt very good and light. Mixed in some doubles on the middle 5 or 6 minutes. Felt great. It's going to be a hot one this afternoon
Complete- Snatches felt solid and light, Hang Cleans felt very good and light. Mixed in some doubles on the middle 5 or 6 minutes. Felt great. It's going to be a hot one this afternoon
PM - MAP Multi (high % - 3/3 - wt's/gym/cyc)
3 minutes of work @ 85-90% effort:
10 OHS @ 75lb
10 Chin-ups
Run 100m
--3 min recovery
3 minutes of work @ 85-90% effort:
5 touch n go Power Clean @ 115lb
5 Burpees
25 Double Unders
--3 min recovery
3 minutes of work @ 85-90% effort:
5 shoulder to overhead @ 115lb
5 toes to bar
10 Box Jumps - 24" - step down
--3 min recovery
3 minutes of work @ 85-90% effort:
10 DL @ 155lb
10 Push-ups
Row 100m
--3 min recovery
3 minutes of work @ 85-90% effort:
5 HSPU
10 FSq - 65lb
15 DU's
--15 min recovery
3 minutes of work @ 85-90% effort:
3 minutes of work @ 85-90% effort:
10 OHS @ 75lb
10 Chin-ups
Run 100m
--3 min recovery
3 minutes of work @ 85-90% effort:
5 touch n go Power Clean @ 115lb
5 Burpees
25 Double Unders
--3 min recovery
3 minutes of work @ 85-90% effort:
5 shoulder to overhead @ 115lb
5 toes to bar
10 Box Jumps - 24" - step down
--3 min recovery
3 minutes of work @ 85-90% effort:
10 DL @ 155lb
10 Push-ups
Row 100m
--3 min recovery
3 minutes of work @ 85-90% effort:
5 HSPU
10 FSq - 65lb
15 DU's
Round 1Set 1- 2 + 20 + 10 sec run, set 2- 3 + 7, set 3- 3 + 5, set 4- 2 + 80m, set 5- 3 + 5
Round 2
Set 1- 2 + 20, set 2- 3 + 5, set 3- 3 + 5, set 4- 2 + 80m, set 5- 3 + 11
Felt good throughout. Dead Lifts were the toughest as far as just movement goes. Breathing felt good on all of them, not sure which was the toughest breathing wise. I guess that's a good thing. Feeling much much more comfortable with these.
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