W3P3

Week 3

Friday 

AM - Swimming Laps

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

Complete, felt good.

PM - DL Cluster %’s + Jerk int + SNB 

Split Jerk, build to a single

+

Deadlift Cluster, 1.1.1 @ 70% RM x 5 sets, 2 min - pull hard, drop every rep

+

Snatch Balance, work to a challenging set of 3 - proper receiving depth 

Split Jerk- 275, missed 285.
Dead Lift- @ 315, felt light
Snatch Balance- up to 205.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

40 cals Rowing

20 Russian KBS - 24kg

20 Step Down Box Jumps - 24"

6 rounds even.  Held about 950 Cal/hour

PM - Running based 30 min Low (rounds)

30 min @ 75%:

200m Run

10 Toes to Bar

10 Push-ups

10 Air Squats

200m Row

10 Ring Rows

10 DB Push Press @ 35/hand

10 Air Squats

6 + Run + TTB + Push Ups + Squats + like 10 sec on row.  Started a little fast and slowed a little.

***Sunday- 

Competition-
3RM Hang Clean- 275
8 min AMRAP- 3 Front Squats, 6 Shoulder to OH @ 155, 9 Toes to Bar
We did 12 rounds+ 13 reps.  Alternating by full rounds
I hurt pretty bad on this one.  Toes to bar gave out after 4 rounds and the FSQ, StOH got slow too.

21-15-9 CTB Pull Ups, Snatches, 115# *each partner does each movements before moving to next.
This one DESTROYED me!  
Unbroken Pull Ups- 21
21 Snatches, 9, 5, 4, 3
15 Pull Ups- 9/6
15 Snatches, singles
9 Pull Ups- unbroken
9 Snatches, 5/4

Final WOD
**Split as needed, partner not working is holding 70# KB on shoulder
Row 40 Cal (I didn't row)
30 OHS, 115# (I did first 20 reps)
30 Burpees over Bar (I did 10, he did 10, I did 10)
100 Double Unders (he did unbroken)
8 Rope Climbs (he did 1, I did 4, he did 3)
100 Double Unders (I did unbroken)
30 Burpees over Bar (I did 8, he did 12, I did 10)
30 OHS (he did 12, I did 18 easy)
Row 40 Cal (he finished)

This one felt good, felt like MAP training.  DU's and OHS felt surprisingly good the second way through.

Monday 

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

Deadlift, 3 touch n go @ 70% RM per min x 5 mins

+

Above Knee Hang Squat Snatch, work to a tough single

+

Squat Clean Thruster. Above Knee Hang Squat Clean Thruster, 1.1 per min x 10 mins - 5 min @ 185lb, 5 min @ 205lb

PM - Press battery + Pull battery + ABC

Strict HSPU to Deficit, 3 tough reps per min x 15 mins

+

For time:

5 unbroken Bar Muscle-ups x 4 sets

10 unbroken Chest to Bar x 3 sets

15 unbroken Pull-ups x 2 sets

+

Front Bridge, 90 sec hold x 3 sets, rest as needed 

Dead Lifts felt solid
Hang Sq Snatch felt sharp but hit a wall about 185.  Traps and upper body are really sore from the weekend so I called it early here.
Sq Clean to Thruster Complex- done felt heavy but completed it.
Stopped there.  Traps and biceps were sore and I haven't rested since last thursday so I just called it a day.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

25 cal AirDyne

100ft crab walk

5/arm lite TGU’s with KB

100ft bear crawl

3 rounds + AB + CW + 2 TGU/arm.  Used 35#
*crab walk was different, felt it stretching my biceps and felt it a little in my elbows.
Held about 55 RPM on Bike

PM - Running based 30 min Low (chipper)

30 min @ 75%:

10 Wall Walks

800m Run

20 Burpees - no jump @ top

800m Run

30 Alternating Step-ups onto 24” box

800m Run

40 Alternating DB Power Snatch - 40lb DB

800m Run

Row remaining time

Complete, Rowed for about 3 min at the end holding about 2:04 pace.  All runs were about 4:05-4:10.  Everything else unbroken in between.  Happy to get DB Snatches unbroken without standing up b/w reps.  The run after that was definitely the hardest though b/c my hamstrings were tired.

Wednesday 

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

A. Back Squat @ 20X1, 3-3-3, 4 min - all tough sets

B. Tall Squat Snatch, build to a challenging single

C. Tall Squat Clean, build to a triple

D. Heavy TGU practice

E. Heavy Single Arm DB OH Walking Lunge, 5/leg x 4 sets, 1 min - alternate arm OH every set

A. 345, 365, 375.  Last rep on 375 was ugly but got it.  Felt pretty strong here.
B. 75#, not sure how heavy I should be able to get here.
C. 145#, same as above.
D. built to 70#/arm.
E. 55# DB, most quality OH work yet.  I enjoyed these, tough but could focus on good position.

PM - mixed MAP sets

10 sets @ high effort:

4 Ring Muscle-ups

6 Box Jumps - 30” - no rebound

8 Hang Power Snatch - 65lb

10 cals AirDyne

1:30 min b/t sets

*Mix and match work order every set.  

Complete but I had to do Bar Muscle Ups instead (I think bar's are harder for me than rings) I was at my new gym and we don't have Rings yet.  Also, was on a different AD and it was weird but whatever.

1:55, 1:42, 1:50, 1:42, 1:48, 1:50, 1:45, 1:47, 1:43, 1:35