1/26/15- 2/1/15 - Training

Monday

AM

30 minute easy run… just get the legs moving here

AFternoon

gymnastics work

PM

A.  BN snatch grip push press x 3 x 3 sets… go off feel 

B.  Clean; 70%x3 singles, 75%x3 singles, 80%x3 singles

+

15-12-9

Muscle up

50 ft. BB front rack walking lunge @ 155#

A. Felt strong! stopped at 275 for a tng triple. 

B. 255, 275, 295. All fast singles. Felt easy.

+

11:08

eww spicy. Instead of just front rack, I did Back for first round, then did front for second, then did OH for third. Fun workout! MU's were 6/5/4, 5/4/3, 4/3/1/1

Tuesday

AM

250m rower - damper of 10 - @ 1:28 pace

30 sec. amrap double unders

rest 60 sec.

x5-7 rounds

Afternoon

A.  2 position power snatch; top of knee + ground (2+1) x 4-5 sets..off feel

B.  BN PJ + Ft rack SJ; 2+2x2 sets @ 70%, 2+2x2 sets @ 75%, 1+1 x 2 sets @ 80%….rack and reset bt. BN and Frt rack

C.  CDL; 95%x5, 100%x5, 105%x5x3 sets

*immediately after go into 10 unbroken strict HSPU

PM

8 minutes @ 80% effort

7 DL @ 185

35 double unders

7 box jump overs, 24"

rest 3 minutes

8 minutes @ 80%

10 strict ring dips

10 DB power snatch@ 70# *alternating

rest 3 minutes

8 minutes @ 80%

15 t2B

15 cal on rower

Wednesday

AM

gymnastics work

Afternoon

A.  Front Squat; 70% x 3 reps on the 2 minutes x 14 minutes

B.  High Hang Clean + Clean from pause above knee (1+1) x 4-5 sets

C.  CtB pull up x 18 UB reps x 3 set

PM

300 cal row

every 50 cal do a 50 ft. handstand walk

Thursday

off

Friday

AM

gymnastics work

Afternoon

A.  Snatch; 70%x3, 75%x3, 80%x3, 85%x3

B.  Box Squats x 3 reps on the 2 minutes x 7 sets.. building in weight of feel here

C.1  BB back rack box step ups x 5/leg x 3 sets, rest 30 sec.

C.2  MU x 3 UB on the 30 sec. x 60 sec. (6 reps for the minute)

PM

3 rounds for time

10 barbell facing burpees

15 C&J  @ 135#

Saturday

AM

A.  Hang Power Clean Cluster; 2.2.2x3, rest 15 sec., rest 90 sec. @ 70-75%

B.  SDL; 90%x5, 95%x5, 100%x5x3

*after each set do 2 max effort OH throws @ 30# d-ball

+

3 rounds.. not for time

strict deficit HSPU @5” x 5 reps

50m Fw @ 70#/hand

conditioning work

500m row @ 70%

rest 60sec.

x8 rounds

*look to hold 1:40 here

Sunday

off