W3P10

Week 3

Friday

AM - Row high %’ int's

250m Row @ 85-90% x 8 sets, 45 sec rest

+

5 min rest

+

500m Row @ 85-90% x 4 sets, 1:30 min rest

53.7, 52.8, 53.2, 52.8, 53.0, 52.7, 52.9, 52.9
1:53.1, 1:52.6, 1:52.5, 1:51.2

PM - SN int + CJ int + Open 2015 prep

A. Above Knee Hang Squat Snatch, work to a moderate single

B. Above Knee Hang Squat Clean and Split Jerk, work to a moderate single

C. 15.3 prep/practice

473

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Bench Press @ 20X1, 4-3-2-4-3-2, 2 min - heavier on 2nd wave

B. EMOM x 10 mins:

1st - 6 Ring Muscle-ups (cut this out if 15.3 has muscle-ups)

2nd - 12 Strict HSPU

C. 4 rounds for time:

25 unbroken Pull-ups

50ft unbroken HS Walk

50ft unbroken OH BB Walking Lunges @ 95lbs

Did Hang Snatch up to 185
Hang Clean & Jerk up to 225, felt terrible
A. Did arnold press instead b/c shoulder wasn't feeling good.
B. did 12 Strict HSPU's every 2 min for 5 sets
C. did 2 rounds 25 GH Sit Ups to Parallel then HS Walk and OH Lunges, Shoulder wasn't feeling it so I called it after 2

PM - MAP 60/60 + 120/120

2 sets @ 85-90%:

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jumps @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jump Overs @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

+

2 sets @ 85-90%:

2 min DU’s (switch this to Rowing is 15.3 has DU’s)

2 min rest

2 min Power Snatch @ 135lbs - drop every rep

2 min rest

1 min/1 min I did Air Bike and Box Jump Overs.  BJO's- 22, 25, 27, 28
Rowing kept at 1:50/500m
Snatches not sure on first round and 16 on second round, had to lower the weight b/c I was in my garage and baby was asleep

Monday

AM - 20 min Low %’s

3 sets:

60 sec AirBike @ 85-90%

120 sec AirBike @ 50%

+

10 TGU’s @ 32kg KB per arm - alternate as needed

+

3 sets:

60 sec Rowing @ 85-90%

120 sec Rowing @ 50%

Done kept Air Bike at 71 RPM
5 TGU/arm
Row @ 1:45 I think

PM - Open 2015

15.3

+

10 min AirBike/Row Recovery

487

Tuesday

AM - AirBike high %’s

30 sec AirBike @ 90-95% x 20 sets, 60 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 10 Strict Wall Facing HSPU

2nd - 10 Russian KBS @ 40kg

3rd - 5 GH Sit-ups @ 5010

4th - 15 sec L Sit on Rings

+

5 sets:

3 R Arm TGU’s @ 32kg KB

15 sec rest

3 L Arm TGU’s @ 32kg KB

15 sec rest

6 GH Raises @ 40X0

1 min b/t sets

Air Dyne done at home

P.M.
Complete all.  TGU done w/ 53#'s

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 3 reps @ 80% RM x 5 sets, 2 min

B. Deadlifts, AMRAP touch n go @ 315lbs x 2 sets, 1 min b/t sets - do not push past technical failure (wear straps)

C. Drop Snatch, work to a challenging single

D. Heaving Snatch Balance. Snatch Balance. OHS, 1.1.1 @ 185lbs every 90 sec x 10 sets

E. Power Clean. Above Knee Hang Power Clean. Split Jerk, 1.1.2 every 90 sec x 10 sets - 5 sets @ 175lbs, 5 sets @ 205lbs

A. done at 320, felt good.
B. 13 + 9.  Felt really heavy
C. 95#s
D. Complete, felt solid
E. Felt Solid
Finished about 11:30

PM - MAP 7/7 x 3

7 min @ 85-90%:

20 Squat Snatch @ 95lbs

20 Squat Snatch @ 115lbs

20 Squat Snatch @ 135lbs

AMRAP Squat Snatch @ 155lbs in remaining time

—7 min rest

7 min @ 85-90%:

20 Burpees to 6” OH

20 Burpees to 9” OH

20 Burpees to 12” OH

AMRAP Burpees to 15” OH in remaining time

—7 min rest

7 min @ 85-90%:

20 CJ @ 95lbs

20 CJ @ 115lbs

20 CJ @ 135lbs

AMRAP CJ @ 155lbs in remaining time

Started about 2:00.  Hadn't had enough carbs/food so this was bad.
46 total snatches
76 Burpees
40 Cl&J's