7/9-11/12

Week 4

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

A. Power Clean and Split Jerk, 1 rep x 9 sets, 4 min - 3 sets @ 80%RM, 3 sets @ 85%RM, last 3 sets @ 90% of above, go by feel

B. Snatch Pull @ 15X1, 3 reps @ 255lb x 3 sets, 3 min

C. Racked Deadlifts from below knee cap Cluster, 1.1.1 x 3 sets, 5 min - 1st set @ 400lb

D. GH Raises @ 10X0, 15-20 reps x 5 sets, 2 min 

A. 3 @ 230, 3 @ 245, 1 @ 255, 1 @ 265, 1 @ 275 (felt pretty good, this ties my PR Cl & J) Clean got a little wide and jerk was a little unstable but actually the arms locked out good and just my back foot landed a little funny.  Pleased b/c I got more in me.
B. all felt good
C. @ 405, 420, 430 felt very heavy today.
D. I did some hang power snatch work from the blocks. 2 reps @ 155 every min for 10 min. felt good.
D. GH Raises- 20, 18, 15, 15, 15- these did not feel good today.

Tuesday - Noon - LP1/LP2/MAP

5 x 20 sec Prowler Push @ 90lb ALL OUT, 5 min b.t

+

3 x 200m Sled Sprint @ 95-97% with 25% BWT on Sled, 6-8 min b.t sets

+

20 x 30 sec AD @ 50%/30 sec AD @ 80-85%
Complete- those 200m sled sprints HURT!

Wednesday

AM - Flow + Oly Skils

Run 15 minutes @ 2:05/500m

+

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

+

Tall Squat Clean and Split Jerk, 2 perfect reps @ 135lb x 5 sets, 2 min

+

Airdyne 15 minutes @ 2:05/500m
Complete felt good.  Did Hang from blocks Power Snatch/Snatch Balance 1.2 on the minute for 6 min, then Hang from blocks Power Clean/Split Jerk- 1.2 on the minute for 5 @ 155#, then 2 TnG squat clean @ 205 on the minute.

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

3 minutes of work @ 85-90% effort:

10 KBS - 32kg

10 Ring Dips

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Hang Squat Clean @ 115lb

10 Chin-ups

Row 150m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 115lb

5 Burpees

Airdyne 15 cals

--3 min recovery

3 minutes of work @ 85-90% effort:

35 Double Unders

10 Wall Balls - 20# to 11ft

5 Toes to Bar

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 65lb

5 Box Jumps - 20"

--20 min recovery

3 minutes of work @ 85-90% effort:

10 KBS - 32kg

10 Ring Dips

Run 100m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Hang Squat Clean @ 115lb

10 Chin-ups

Row 150m

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Power Snatch @ 115lb

5 Burpees

Airdyne 15 cals

--3 min recovery

3 minutes of work @ 85-90% effort:

35 Double Unders

10 Wall Balls - 20# to 11ft

5 Toes to Bar

--3 min recovery

3 minutes of work @ 85-90% effort:

5 Clean and Jerk @ 65lb

5 Box Jumps - 20"

Round 1
Set 1- 2 + 15, Set 2- 2 + 5, Set 3- 1 + 17, Set 4- 2 + 37, Set 5- 6 even
Round 2
Set 1- 2 + 20, Set 2- 2 + 5, Set 3- 1 + 15, Set 4- 2 + 35, Set 5- 6 even
This was definitely tougher than the last one.  That 115 Power Snatch felt heavy and the last 2 sets of the 2nd round were grinders.  Still pleased with how this is feeling though.