Monday
AM
4 minutes on the AD @ 70%
rest 2 minutes x 4
(rest 5 minutes)
2 minutes on the AD @ 80%
rest 1 minute x 4
Around 80 cal for 4’
Around 45 for 2'
Afternoon
gymnastics work
Done. Great Session
PM
A. Snatch Balance + OHS; 2+2 x 2 sets then 1+1 for 4 more sets
B. Clean @70% of last weeks HS x 3 singles x 5 sets
+
3 rounds for time
500m row
10 MU
7 thrusters, 185#
A. 165, 185 for (2+2), Then 215, 235, 245, 255
B. 245# for sets. Fast.
+
12:18. Thrusters UB, Row was like 1:50, 1:55, 2:00. MU’s were 5/3/2, 5/3/2, 4/3/3
Hurt good!
Vid of tester:
Tuesday
AM
10 minute warm up
+
30 sec. row sprint @ max effort
rest 4 minutes
x4 rounds
+
10 minute cool down
188, 191, 191, 192.
Yowzah this got gross on the last. I was in 1:16-1:17's for most of it. 10 damper.
Afternoon
A. BN Strict press; 10.10.10.8… go off feel here.. start @ 60% of press max
B. Power Clean off blocks above knee; 65% x 5, 70% x5, 75% x 5, 80% x 5.. all singles here.. vertical shin position
C. SDL @ 110-115% x 5 reps x 5 sets.. set up and pull mimic snatch
A. 115, 115, 125, 135. Tough. Lot of reps.
B. 225, 245, 260, 275. Worked on tech. Good reps here. Good training. Felt strong.
275x 5:
https://www.youtube.com/watch?v=0rNVnb7zbFo&list=UUMy0Xc74HbvFTwryjESMKMw
C. 315, 330 for rest of sets. Gross my thumbs my pop off.
PM
5 rounds @80% effort
10 strict HSPU
10 DL @ 275#
10 box jump overs, 24”
10 T2B
30 cal on AB
rest 4 minutes bt. rounds… keep order the same and keep times the same each round
3:00 each round. Great breathing. Felt awesome tonight. All movements unbroken. No monitor on A/D so did :90 hard. Movement took less than :90 each set.
Wednesday
AM
30 minutes on the AD @70% effort
every 3 minutes get off and do a 30-40 ft. handstand walk + 15 sec. L-sit hold
Done. Felt great.
Afternoon
gymnastics work
Mixed with PM.
PM
A. Snatch Squat press x 3 x 3 sets.. hold each rep OH for 3 sec.
B. Muscle Snatch + High Hang Snatch (3+2) x 4-5 sets.. off feel
C. Front rack walking lunge steps x 8 tough steps x 4 sets
*after each set do 3 seated high box jumps
Tired tonight. Glad it's low intensity.
A. 75,85,95 Still ugly but getting better.
B. Up to 135. Kept light and worked speed. Knees are tender.
C. 185, 195, 205, 205. No prob here.
Thursday
off - swim day
every 90-120 seconds swim 50m x 10 sets
Nothing open.
Friday
AM
gymnastics work
Done. Pretty good session. Just a lot of strict muscle up work. Did a 25# weight strict muscle up. My false grip sucks depending on the rings I have.
Afternoon
A. Snatch; 65% x 5, 70% x 5, 75% x5, 80% x 5
B. Power Jerk + OH Squat (3 sec. pause on OHS); 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 2+1,
C. Box Squat x 3 reps on the 60 seconds @ 63-65% EMOM x 10
D. CDL @ 90% x 5 x 5 sets
A. 185, 200, 215, 230 :()
Snatching did not feel great today. I felt strong powering but not catching in squat. A little frustrating as tech just feel inconsistent. For the set of 230 x 5, I was pulling it fine, just kept catching weird.
215:
B. %'s are too high for me on this lift. Never tried heavy weight with narrow grip. Some of them felt right, some didn't. Definitely learned something new here.
Stopped at 245#
C. 308 for all sets. Legs are smoked after this.
D. 330 for all sets. Felt strong and easy.
PM
9 minute ascending ladder
3 thrusters @ 115
3 CTb pull ups
6 thrusters @ 115
6 CTB pul ups
9/9
12/12
etc…
Finished 18's + 2 thrusters. Felt pretty good tonight. Had to combine sessions because of time so I was pretty tired starting it. Lots of squatting. Pretty happy though. Wasn't a crazy balls out effort but I had a good push. CTB's were butterfly and UB all sets. REALLY happy with this. Thrusters were 3, 6, 5/4, 6/6, 6/5/4, 7/6/5
Saturday
AM
500m row @ 1:41/500 pace
rest 90 seconds
x8 sets
Done. A little tougher than I though. No problems finished with pace though. Actually sped up. LEgs are tired from last night for sure. Felt GREAT to breathe here.
Afternoon
A. Power Clean x 3 TnG reps on the minute x 10 minutes @ 65-75%
B. Snatch RDL @ 90% x 5 x 3 sets
*after each Snatch RDL do 3 max effort broad jumps
+
5.4.3.2.1
DL @ 405#
deficit HSPU @ 8”
A. 225, 225, 230, 230, 235, 240, 245, 250, 255, 260
Felt easy and strong today.
260 for 3:
B. Done. 255. Love RDL's. Feel great on the hammy's.
+
1:09 for tester. Felt great to sprint. I was amped up for this one. Should have gone with deeper depth for HSPU's. 405 never felt so light.
+
PM Swim:
10 sets:
Swim 50m - mod.
Rest 1:00
Wanted to hit the pool and let the body loosen up. Great idea. This felt great. Legs are a little sore but all good for the most part. Feeling good. GReat training day.
Sunday
off
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