W2

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

A. Hang Squat Clean + 2 Jerks, build to tough complex in 15 min

- 265, so inconsistent. make s me angry, found only do 235 last week

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

225

C1. Front Squat, 4 x 6 reps, rest 60 sec

- 285

C2. L-sit Rope Climb, 4 x 1, rest 2 min **L-sit from standing

- stayed in L-Sit whole way

D1. Front Rack Step Ups, 3 x 7/leg, rest 60 sec

- 115

D2. Behind the Neck Press, 3 x 8, rest 60 sec

- 85

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

- :35, :35, :40

Friday- BB Density + Gymnastics Density + Position Work

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

-115

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

- 155

+

21 min EMOM

1st- 2 Strict Muscle Ups + 3 Kipping Muscle Ups, was able to get 2 strict for the first couple sets, then it was 1 strict 1 strictish,

2nd- 5-7 Strict HSPU’s, 7-6-6-6-5-5-4

3rd- 12 Cal Row

+

9 min EMOM - completed

1st- 30-40 sec Wall Facing HS Hold

2nd- 30 sec Bottom of Ring dip Hold **add weight if this is easy, keep rings in tight

3rd- 20-30 sec L-sit Hang

Saturday- Long Aerobic w/ Anaerobic bouts - 5 rounds in 50 minutes

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. Below Knee Squat Snatch, build to max complex in 15 min - 205, missed 215 twice

B. Squat Snatch @ 85-95% of A, 1/45 sec for 15 reps - 185, 12/15, again

C. Counter Weight Shrimp Squat, 3 x 8/leg, rest 45 sec b/w legs

+

5 rounds for time: was like death after the weekend and worked the am classes today, i did 4 rounds in 14;21 @ 165 and thats all I had in me

12 Front Rack Lunges, 185#

9 Hang Power Cleans, 185#

6 Shoulder to OH, 185#

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

A1. Standing Press, 4 x 5, rest 45 sec @ 135# **last set go max reps, leave 1-2 reps in the tank,

- 135, 6 on the last set

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **focus on tight hollow position

- 53#

+

14 min EMOM

1st- 1 Legless Rope climb + 1 Rope Climb

2nd- 6-8 Strict HSPU’s, 8,7,6,7,6,5,6

+

3 sets

Row 3 min @ 1:51/500m - 1:51.8, 1:51.2, 1:51.6

Rest 1:45