Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)
A. Snatch, 1 rep x 9 sets, 4 min - 3 sets @ 80%RM, 3 sets @ 85%RM, last 3 sets all at 90% or above, depending on feel for the day
B. Below Knee Hang Power Clean from blocks Cluster, 1.1.1 x 4 sets, 4 min - all sets @ 85% RM, focus on speed under bar into receiving
C1. Front Squat with Chains @ 22X1, 2 reps x 4 sets, 20 sec - all tough sets
C2. GH Raise @ 50X0, 4-6 reps x 4 sets, 5 min
A. 1 @ 175, 2 @ 185, 2 @ 195, 4 @ 205. Felt a little weak coming off the ground, hammies are a touch sore from the deads in the MAP session. Other than that it felt great.
B. @ 245- all felt good, video to come. 4 reps on the last set just b/c my 3rd rep wasn't pretty and didn't want to end on that.
C1. all w/ 60lbs of chain. 225, 245, 265, 275. 225 was too light but the rest were tough. 2 second pause at the bottom definitely made a difference
C2. 6 reps/set easy
B. @ 245- all felt good, video to come. 4 reps on the last set just b/c my 3rd rep wasn't pretty and didn't want to end on that.
C1. all w/ 60lbs of chain. 225, 245, 265, 275. 225 was too light but the rest were tough. 2 second pause at the bottom definitely made a difference
C2. 6 reps/set easy
Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)
AM
5 min Row @ 2:05/500m
+
High Hang Squat Snatch from blocks, 2 reps @ 66% RM x 4 sets, 2 min
+
Split Jerk, build to an easy triple with perfect tech
+
Handstand Walk tech work - 10 min
+
20 min Row @ 2:05/500m
Snatches complete @ 145 on the minute, then did a few single building up to 195
Split Jerk up to 205 w/ perfect form and stopped there
Then tennis for 45 minutes
Snatches complete @ 145 on the minute, then did a few single building up to 195
Split Jerk up to 205 w/ perfect form and stopped there
Then tennis for 45 minutes
PM
10 minutes of work @ 75% effort:
Run 200m
10 DL @ 95lb
10 Push-ups
--5 minute recovery
10 minutes of work @ 75% effort:
15 cals AD
5 C2B
10 Anchored Sit-ups
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
15 GH Sit-ups
15 KBS - 24kg
--5 min recovery
10 minutes of work @ 75% effort
15 cals AD
5 T2B
25 Double Unders
Set 1- 6 + Run
Set 2- 6 + 20 reps
Set 3- 4 even (had to set up 2 tires for gh sit ups and DB swings for KB)
Set 4- 5 + 8 Cal
*Subbed rower for Air Dyne, was out of town and they didn't have AD, GHD, or KB. Made due
Felt good throughout. Set 3 was the toughest b/c of the substitutions were harder than the real thing.
Set 2- 6 + 20 reps
Set 3- 4 even (had to set up 2 tires for gh sit ups and DB swings for KB)
Set 4- 5 + 8 Cal
*Subbed rower for Air Dyne, was out of town and they didn't have AD, GHD, or KB. Made due
Felt good throughout. Set 3 was the toughest b/c of the substitutions were harder than the real thing.
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