W2P3

Week 2

Friday 

AM - Swimming Laps

1 minute Swim @ high effort/1 minute rest x 10 sets

PM - DL Cluster %’s + Jerk int + SNB 

Deadlift Cluster, 1.1.1.1 @ 65% RM x 4 sets, 2 min - pull hard, drop every rep

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Push Press, build to a max

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Drop Snatch, build to a max - just like a snatch balance, but without ANY leg drive to move bar vertically. Just drive under the bar.

Didnt get swim in on friday
DL- done @ 295, felt fast
Push Press- 245, barely missed 255- only tried once
Drop Snatch- did this right this time and only got to 145, worked a few single at 145... it's REALLY hard for me to move that fast under the bar.  I got to where I wasn't driving up at all but still could feel pressing under it vs just dropping under.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

500m Row

100m Farmer Carry @ 24kg/arm

60 sec Front Bridge

PM - Running based 30 min Low (rounds)

30 min @ 75%:

200m Run

30 sec max handstand walk

200m Run

30 sec bear crawl

200m Run

30 sec Left Arm TGU @ 16kg

30 sec Right Arm TGU @ 16kg

Did the P.M. session on the beach, about half way through we changed TGU to 3 KB Snatch + 3 OH Lunges/side b/c sandy TGU are no fun.

Followed that with about 30 min of swimming.

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 4 touch n go @ 65% RM per min x 5 mins

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Above Knee Hang Power Snatch, build to a max double

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HEAVY DB Thrusters, 6-9 reps x 5 sets, 2 min

PM - Press battery + Pull battery + ABC

Press, 2 touch n go reps every 30 sec x 20 total reps

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For time:

3 L Sit Rope Climb to 15ft - maintain L position on lowering too, begin seated on your ass

3 Legless Rope Climb to 15ft

3 Rope Climb to 15ft - use legs

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30 sec Weighted Front Bridge x 10 sets, 30 sec rest

A.M.

DL- done @ 295 felt pretty good

HPSnatch- 200#, felt pretty good here. Fast and bringing it into the hips good, good solid catches OH.

Thrusters- 75#/hand- 9, 7, 6, 6, 6.  WAY harder than I thought!  Left shoulder was giving out again at the bottom of the squat.  Got breathing REALLY heavy after each set.

P.M.

Press @ 135, got pretty tough.  May could have gone a little heavier but I estimated about 70% of 1RM

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10:50.  Disappointed in this.  L-sits took well over half the time probably.  Hip flexors got really fatigued on them.  1st one felt great and second one was WAY harder.

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Planks- 45#, 45#, 45#, 25#, 25#, 25#, 25#, 25#, Hollow Hold, Hollow Hold

*shoulders were giving out on the 45#'s so I switched to 25#'s.  This was fine for a few sets then my quads started cramping.  Switched to hollow hold so I'd feel it in my abs more which I definitely did but I was having to hold legs slightly bent so quads wouldn't cramp.  I didn't feel the Planks in my abs much.  Hollow hold I definitely did.

***Low back has been getting exceptionally tight after the TnG Deads on mondays.  Not sure why.  Went to chiropractor thursday and he did some graston on it which helped a lot but it tightened up this afternoon again.  It's fine during it so I guess that's good and I guess it's just getting sore.  Just wanted to note that. 

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

15 cal AirDyne

15 unbroken DU’s x 3 sets

15 cal AirDyne

3 Wall Walks

15 cal AirDyne

5 Skin the Cat on Rings

Complete, I think I did 3 rounds + 45 reps.  AB was @ about 21 mph, everything else good.  Tripped on DU's twice

PM - Running based 30 min Low (chipper)

30 min @ 75%:

1,600m Run

35 Air Squats

800m Run

25 KBS - 24kg

400m Run

15 Burpees 

200m Run

5 Burpee Bar Muscle-ups

100m Run

Row remaining time

Mile in 8:16, kept all other runs in 2:00/400m pace.  Squats easy and fairly quick, KBS easy but grip did get fatigued,  Burpees fairly slow, Burpee Muscle ups not bad.  Got to the rower with about 7:30 left and could only hold a 2:08/500m avg pace.  Pushed the runs pretty hard maybe a little too hard b/c I should be able to hold 2:00/500m pace but couldn't.  

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 4-4-4, 4 min - all tough sets

B. Above Knee Hang Snatch High Pull. Above Knee Hang Squat Snatch, 1.1 x 5 sets, 1 min - start @ 135lb, add 5 lb per min

C. Tall Squat Clean, build to a single

D. Single Arm DB OHS practice

E. Free Handstand Hold practice

F. Narrow Grip OHS practice

A. 335, 345, 355.  Think I went a little heavy here.  Last set was pretty ugly.  I either should have stayed a bit lighter or wore a belt but I got it done.   Again low back was really sore but once I warm up it feels fine probably a little weak though.
B. Did this wrong and did 5 sets heavy, built to 205 with no misses
C. 155#
D. 20#, 3 x 3/arm ugly
E. Not very good at holding still but good practice
F. approx half way b/w Jerk grip and OHS grip, felt a little better.

PM - mixed MAP sets

15 sets @ high effort:

1 Rope Climb to 15ft

3 Burpee Box Jump Overs - 20”

5 Wall Balls - 20# to 11ft

1 min b/t sets

*Mix and match work order every set.  

Complete, all sets between 27 & 35 seconds.  Went to our new gym for this as the rope climb set up there is better and it made a HUGE difference.  Rope climbs were a breeze and could get up in 2 or 2.5 pulls every time.