W3

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Power Clean + Front Squat + Split Jerk + BnK Split Jerk, tough complex in 12 min
- 250, had 260, missed the behind the neck jerk and ran out of time

B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min
- did 205 thins week because 225 crushed me last week for reasons I don't fully understand

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 5/leg, rest 60 sec
- went up to 135, might have been a little too heavy because I felt like I was pushing off my back foot a little

D1. Jerk Grip Yoke Carries, 4 x 25m as heavy as possible, rest as needed

D2. Single Arm Farmer’s Carry, 4 x 50m as heavy as possible, rest as needed

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 20X8, 4 x 4, rest 2 min
- 135, 145, 145, 155

B1. Kipping HSPU’s @ 8” Deficit, 5 x 5-7 reps, rest 60 sec

-7,7,7,7,7

B2. L-sit Rope Climbs from seated all the way back down to seated, 5 x 1, rest 60-90 sec
Complete

+

Bike 4 min @ 320W

Rest 3 min

Bike 3 min @ 320W

Rest 2 min

Bike 2 min @ 320W, rest 1 min x 5

+

8 sets, 20 sec Double Unders, 10 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 8 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min

135, 145, 145, 150

B. Hang Squat Clean, 3 x 11 reps, start @ 135# and build off feel, same as above, rest 2 min
135, 165, 175

+

3 sets @ high consistent effort, goal is same pace every round

Row 500m @ 2:00/500m - 4:27, 4:26, 4:20

20 Wallball, 20#

12 GH Sit Ups

15 Ring Dips

5 Power Cleans, 205# (singles

Rest 3 min b/w sets

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Hang Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
- 215

B. Squat Snatch, 3 TnG/min for 10 min @ 60-70% of A
-150

C. Halting Snatch Pull, 3 x 3 @ 100% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps

-250

D1. Front Squat @ 13X1, 4 x 3 reps, rest 60 sec
- didn't have a great day here, 295, 300 x 2, 285, 285

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep

+

12 min EMOM - Complete

1st- 20 Wallball, 20#

2nd- 5 Muscle Ups + 25 Double Unders

3rd- 20 sec HS Walk for distance

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace -2-4 sec or Bike @ 6 min pace + 20-30W, mix off feel **do more biking than rowing

3 sets: (30 min of total intervals)

6 x 30 sec on, 30 sec off

Rest 90 sec

4 x 45 sec on, 15 sec off

Rest 90 sec

For time:

3 rounds - 8:46, dang double under of all things killed me, just couldn't find a rhythm, very frustrating

75 Double Unders

10 Power Clean to OH, 135#

5 Burpee Box Jumps, 30”