Tuesday August 4, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 70% x 3 sets.

   -175, 195

B. Muscle Snatch, 60% x 4 reps, 65% x 4 reps, 70% x 3 reps x 2 sets

    85,95,105

C. Overhead Squat, 70% x 5 reps x 3 sets.

     175

+

D.  Upper Body Pull Complex Conditioning:

3 Strict Pull-Ups + 4 Regular Kipping Chest to Bar Pull-Ups + 5 Chest to Bar Pull-Ups + 6 Toes to Bar, every 90 seconds complete complex x 9 minutes.

     - Was able to connect these w/o coming off bar up until the 5th and final set

+

E.  15-12-9 of the following:

Clean + Jerk @ 185 lbs/125 lbs

5-3-1 of the following:

Rope Climbs

     - 12:25. This one crushed me. Clean and Jerks got brutal. Rope climbs pretty easy. Lost at least :45 because I had to change shoes (gym rule - no Oly shoes on the ropes!!)

Monday August 4, 2015

A. Power Snatch(1 rep) + Squat Snatch( 2 reps)  @ 65% of Power Snatch x 2 sets, 70% x 2 sets, rest as needed.

     - Worked up to 145

B. Front Squat, 60% x 8 reps, 65% x 8 reps, 70% x 6 reps, 70% x 6 reps, 75% x 6 reps x 2 sets, rest as needed between sets.

     - Worked up to 215

C. Clean Pull, 90% x 7 reps x 2 sets, 90% x 5 reps x 3 sets, rest as needed between sets.

     - 255#

+

D. On the Minute, Every Minute x 24 Minutes of the following:

Minute 1: 6 Deadlifts @ 225/155 lbs + 30 Double Unders

Minute 2: Row 14 Calories/11 Calories

Minute 3: 10 Wall Balls @ 30 lbs/18 lbs to 10 Foot Target

     - This got tough. Struggled with 30# Wall Ball a little bit just as far as accuracy. Didn't miss any double unders

+

E. Power Snatch, every 20 seconds complete 1 rep @ 145 lbs/100 lbs x 4 minutes(total 12 reps)

Sunday August 2, 2015

Accessory Work

A. Strict Triangle Bar Pull-Up @ 2121, 3-4 reps x 5 sets, rest as needed between sets.

B. Lat Pull-Down @ 2121 x 6-8 reps x 5 sets, rest as needed between sets.

     - 150# or so

C. Legless Rope Climbs, 2 reps x 4-5 sets, rest as needed between sets.

+

Day 2 of Training: Muscle Fatigue Setting

On the Minute, Every Minute x 8 Minutes x 1.1 Cluster of Bar Muscle-Ups

+

Strict Barbell Press @ 3121, 4-5 reps x 4 sets, rest as needed between sets.

HSPU Clusters: 3.3.2 x 4 sets

Saturday August 1, 2015

A. Snatch, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1, 85% x 1

     - Worked to 175 and failed at least twice at this weight. Technique was really off today

B. Clean and Jerk, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1 rep, 85% x 1

     - Worked up to 235. Did all squat cleans until I failed at 235, then did last set as Power Clean

+

C. AMRAP 20 Minutes of the following:

Row 800 Meters or Run 600 Meters

8 Thrusters @ 115/75 lbs or Shoulder to Overhead @ 135/95 lbs

4 Muscle-Ups

     - 5 Rounds. Didn't miss any muscle ups. Thrusters all unbroken and smooth. Rows were around 2:05. Didn't kill myself.

Friday July 31, 2015

A. 3 Position Clean, 60% x 2 sets x 1 rep, 65% x 2 sets x 1 rep

     - Worked iup to 175#

B. Front Squat, 2 sets of 6 reps @ 60%, 65% x 5 reps, 70% x 3 reps

     - 205#

C. Push Press, 4 sets x 5 reps @ 70% of best push press

     - 155#

D1. 15 Back Extensions Unweights x 3 sets, rest 1 minute

D2. 12-15 DB Seated Back Support Presses x 3 sets, rest 1 minute.

     -45#

D3. Strict Toes to Bar to the best of athlete ability, 8 reps x 3 sets, rest 1 minute.

     - No problem , 8 per round

+

E. 3 Rounds for time of the following:

30 Double Unders

5 Hang Power Clean @ 185 lbs/115 lbs

30 Double Unders

5 Hang Power Cleans @ 185/115 lbs

     - 6:20. Cleans unbroken except for last round. Failed the 5th attempt on 2nd to last set and had to break the very last set as well.

Wednesday July 29, 2015

A. Jumping Drill Warm-Ups:

Single Leg Broad Jump, 3 reps/each side x 3 sets, rest as needed between sets.

+

B. 3 Position Snatch, 65% x 2 sets x 1 rep, 70% x 2 sets x 1 rep

     - 135 and 145

C. High Bar Back Squat, 6 reps x 2 sets @ 60%, 65% x 5 reps, 70% x 3 reps

     -Worked up to 235. Felt much better than the FS did the other day

D. Strict Press, 4 reps x 4 sets. Build to moderate weight, where last rep of 4 is not difficult.

     - 135#

E. Clean Deadlift, 4 sets x 5 reps @ 90%

     - 255#

+

F. 5 Minutes of Airdyne/Assault Warm-Up

+

3 Sets of the following

Assault/Airdyne 35 Seconds @ 90% of all out effort

Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 100

     - These were tough. Hit the lactate threshold at around :25 an d had to hold on! Got between 21-25 Cals on each round

Tuesday July 28, 2015

A. Power Clean( 1 rep) + Squat Clean( 2 rep) @ 60% x 2 sets, Power Clean(1 rep) + Squat Clean( 2 rep) @ 65% x 2 sets.

     - Worked up to 175

B. Muscle Snatch, 55% x 4 reps, 60% x 4 reps, 65% x 2 reps x 3 sets

 

C. Overhead Squat, 65% x 4 reps x 3 sets.

     - 165

+

D. On the Minute, Every Minute x 8 Minutes of the following:

3 Strict Chest to Bar Pull-Ups + 7 Toes to Bar

+

E. 9-7-5-3 of the following: 21 reps total of each movement

Power Clean @ 215 lbs/135 lbs

Strict Handstand Push-Ups

     - About 9:33. Failed last rep twice on HSPU's. Power Cleans were tough and of course the strict HSPU.