2015 Off-season: Week 2

Friday - Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Arnold Press @ 30X3, 8-12 reps x 3, rest 30 sec *heavier if possible
: 35's x 12, 50's x 8, 50's x 6

A2. Wtd Strict CTB Pull Ups @ 30X1, 5-7 reps x 3, rest 2 min
: 25 x 7, 25 x 6, 25 x 5

B. Power Snatch, build to 5RM TnG
180

C. Power Snatch, 2 TnG/min x 6 min @ 5RM weight
Complete
D1. Lying Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec
: 75 x 15, 75 x 15, 75 x 12

D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec
:45, :38, :30 apparently I suck at these

Saturday - Long Aerobic
30 min @ low effort : 4 Rounds
Row 1000m
20 No Push Up No Jump Burpees
20 Alternating Step Ups, 20"
rest 10 min
30 min @ low effort: 5 Rounds 
Run 800m
100’ Bear Crawl, stay as low as possible
15 HR Push Ups

Sunday - off

Monday - Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
B. Power Snatch Cluster, 1.1.1 x 3 sets, 2 min **1st set @ 175#
175, 185, 195
C1. Power Clean Cluster, 1.1.1 x 3 sets, 20 sec **1st set @ 245#
245, 265, 270x2
C2. Max Distance Broad Jump Cluster, 1.1.1 x 3, rest 3 min
D. Back Squat @ 87.5%, 3 x 3, rest 2 min
365
E. Back Squat @ 72.5%, 5-7 reps x 3, rest 2 min
305x7, 305x7, 205x7
+
14 min EMOM
1st- 3-5 Wall Facing HSPU’s : 5,5,5,4,4,3
2nd- 3-5 False Grip Strict Ring Pull Ups *last rep into a strict muscle up w/ a 10 sec Hold at Lockout w/ as much External Rotation at the top : these didn't go well. Was only able to get 2 strict MU's
***break into 2 sessions if possible, P1- A-C, P2- D-EMOM

Tuesday - Aerobic Intervals w/ Core
Run 400m @ 85% aerobic : 1:31, 1:28, 1:26, 1:25
10 Straight Leg Raises Toes to Bar
rest 2 min
x 4
+
Row 500m @ 1:48/500m 1:48, 1:48, 1:47, 1:47
30 sec Stir the Pot on Swiss Ball
rest 2 min
x 4

Wednesday - Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 13X1, build to 3RM 
305
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec
Was able to get all 5 every time so that was better than last week. 4" deficit

B2. Tuck Lever Pull Ups @ 30X1, 5 x 5, rest 2 min *try to extend one leg at a time
Complete
+
5 rounds for time: 8:38
50’ heavy grinding sled push *bodyweight or more on sled
1 Legless Rope Climb
1 Rope Climb w/ legs