W5

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

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

- 245, just really tired. Coached morning, didn't sleep well

B. Squat Clean & Jerk, @ 70%, 30 reps for time **2 sec pause in catch position.  Ensure perfect reps over actual time of 30 reps.

- 13:30

C1. Front Squat, 5 x 3 reps, rest 60 sec

C2. L-sit Rope Climb, 5 x 1, rest 2 min **L-sit from SEATED if possible

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

D2. Behind the Neck Press, 3 x 12, rest 60 sec **same weight as last week

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

Friday- BB Density + Gymnastics Density + Position Work

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

B. Power Clean, 5min for 10 min **175#

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5 rounds for time: 14:18

7 Muscle Ups

7 Kipping HSPU’s, 6” deficit

28 Double Unders

Rest 90 sec b/w sets

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9 min EMOM

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 + Yoke Carry

60 min @ 70%

Row 500m

50’ Overhead Yoke Carry @ 225# total weight

2 x 45 Unbroken Double Unders

1 Snatch @ 200#

30 sec Table Hold

2 Skin the Cat

10 Toes to Bar

2 Clean & Jerks, 245#

Sunday

rest

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

A. Hang Snatch, build to max for day in 15 min  **Below Knee - 225#

B. Squat Snatch @ 75% of A, 15 sets of 2 TnG for time **2 sec pause in catch position every rep w/ no foot movement in catch - These didn't go well. Once the clock started it took me 3 attempts before I completed 1 set. It was pretty much the same story for about 10 minutes, just decided it wasn't in the cards today. I'd like more practice with these, not in a for time format if we can do that.

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3 rounds - 10:24

Run 400m

15 CTB Pull Ups

10 Front Squats, 185#

5 Strict HSPU’s

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

A1. Standing Press, 4 x 3, rest 45 sec @ 150# **goal is to get 3+ every round - 3-3-2-3

A2. Wtd Strict CTB Pull Up, 4 x 3, rest 2 min **note weight added - 63# 3-3-3-2

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5 rounds for time: 9:16

2 Rope Climbs (first one legless)

10 Shoulder to OH, 155#

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3 sets, 1:50.8 - 1:50.7 - 1:49.7

Row 3 min @ 1:50/500m

Rest 1:30