W2

Thursday- Cl&J + Drop + FSQ/RC + SL/Pressing + Core

A. Squat Clean + 2 Jerks, build to tough complex in 15 min
- 235, Had 245, Just missed the 2rd Jerk. Cleans feel good. The jerk is just so inconsistent like always

B. Squat Clean & Jerk, 1/45 sec for 15 reps @ 80-90% of A **2 sec hold in catch of jerk
- 205

C1. Front Squat, 4 x 7 reps, rest 60 sec
- 275

C2. L-sit Rope Climb, 4 x 1, rest 2 min
- All L's. Are these supposed to be from a seated position ?

D1. Front Rack Step Ups, 3 x 8/leg, rest 60 sec
- 95#

D2. Behind the Neck Press, 3 x 10, rest 60 sec

-75#

D3. Hollow Rock, 3 x 30-45 sec, rest 60 sec
- :30, :35, :30

Friday- BB Density + Gymnastics Density + Position Work

A. Power Snatch, 5/min for 10 min **95-115#

- 95 x 5 sets, 115 x 5 sets

B. Power Clean, 5min for 10 min **115-155#

- 145 x 5 sets, 155 x 5 sets

+

21 min EMOM

1st- 3 Strict Muscle Ups - 3 Unbroken the first set then they went to crap. 1's the rest of the way

2nd- 5 Strict HSPU’s **deficit if possible - 5 no deficit, all the way through

3rd- 12 Cal Row - Between :30-:#5

+

9 min EMOM

1st- 20-30 sec Wall Facing HS Hold - :30, :30, :30
2nd- 20-30 sec Bottom of Ring dip Hold - :30, :30, :30

3rd- 20-30 sec L-sit Hang - :20, :25, :20

Saturday- Long Aerobic w/ Anaerobic bouts, Missed Saturday. Baby girl had a bday party and we needed to get stuff ready for that.

60 min @ 70%

Row 500m

100’ Bear Crawl

3 x 25 Unbroken Double Unders

1 Snatch @ 185#

100’ Farmer’s Carry, 70#/H

2 Skin the Cat

5 GH Sit Ups @ 3030

3 Clean & Jerks, 225#

Sunday

rest

Monday- Snatch Int + Snatch Consistency + SL Balance + SL Endurance

A. 2-Positon Snatch (mid thigh, floor), build to max complex in 15 min

- 195

B. Snatch @ 90-100% of A, 1/45 sec for 15 reps
- 185 , freaking 12/15

C. Counter Weight Shrimp Squat, 3 x 10/leg, rest 45 sec b/w legs

+

15 min AMRAP - 4 Rounds + Lunge + Carry

6 Steps Front Rack Walking Lunges, 225#

50’ Front Rack Yoke Carry @ 100% FSQ Max total weight

100’ Double KB Overhead Carry, 53#/H

Tuesday- Vert Press/Pull + UB Gym Density + Threshold Row

A1. Standing Press, 4 x 5, rest 45 sec **same weight as 3rd set from last week, for all 4 sets
- 130

A2. Wtd Strict CTB Pull Up, 4 x 4, rest 2 min **focus on tight hollow position
- 45#

+

14 min EMOM

1st- 1 Rope Climb (L-sit up and down if possible, if hit failure there go to just legless) - completed

2nd- 3-8 Strict HSPU’s - 8, 5, 5, 5, 5, 5, 5 - 38

+

3 sets - 1:51.2, 1:51.6, 1:51.6

Row 3 min @ 1:51/500m

Rest 2 min