W1-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

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A. High Hang Snatch, build to a tough single for the day

- 205

B. Squat Snatch, 1/45 sec for 15 reps @ 75-90%

-165

C. Double KB Front Rack Step Ups, 3 x 12/leg, rest 60 sec b/w legs

-35/hand

D. Front Rack Reverse Lunge, 3 x 12/leg, rest 60 sec b/w legs

- 95

E. Turkish Get Up, EMOM- 1/arm for 10 min, 35-53#

-53's

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 4 Unbroken/min for 10 min

- Complete, fine until last 2 minutes, got hard at that point

B1. Half Kneeling Landmine Press @ 20X2, 3 x 8-10, rest 45 sec b/w arms

- 25# on the bar

B2. L-sit Strict Pull-Up @ 20X1, 3 x 6-8, rest 45 sec

- 8,8,8

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3 sets - 2:25, 2:24, 2:22

8 Shoulder to Overhead, 155#

Bike 30 Cals @ 6 min TT pace -20-40W

Rest 2 min b/w sets

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(3-5 min rest)

3 sets - all around 2:00 I think, forgot to write these down. but felt good. grip was getting me a little bit

10 Power Clean, 155#

Row 500m @ 2k + 5 sec pace

Rest 2 min b/w sets

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C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec-

- 65#

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Back Squat @ 13X1, build to tough triple for the day

- 345, felt heavy, it was early and had a hard time getting loose

B. Front Squats w/ Chains, 3/min for 10 min @ 50% + Chains

- 175# + 40# of chains

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5 sets - 3 min @ moderate effort, rest/walk 30 sec, 1 min @ hard effort, rest/walk 30 sec

Run 400m

15 CTB Pull-Ups

25 Wallball, 20#

15 Ring Dips

25 Box Jumps, 24” step down

15 Burpees

***Move through the above work for the 3 min/30 sec/1 min/30 sec intervals **every time you break, pick back up where you left off.  Try to have a distinct difference in pacing for the moderate effort and the hard efforts.

- Got 3 Rounds + the run and 8 Pull Ups, this was hard to keep up with. need to wear a watch next time. 
felt slow though. Hard pace felt moderate, moderate felt slow. Saturdays are early training days for me and its hard to get going sometimes.

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

2-3 sets, 45-65#

3 Clean Pulls

3 Muscle Clean + Press

3 Power Clean + Push Press

3 Front Squats @ 25X1

3 Hang Squat Clean + Split Jerk

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A. Power Clean + Front Squat + Power Jerk + Behind neck Split Jerk, tough complex for the day

- 240, disappointed with this. the power jerk just wasn't sticking till my last few attempts

+

12 min EMOM

1st- 10 DB Push Press @ tough weight - 50's

2nd- 10 Double KB Front Squat, 53#/H

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3 sets, mix and match order every time, rest 2 min b/w sets - 2:05, 2:02, 1:57

50 Double Unders

20 Wallball, 20#

15 CTB Pull-Ups

10 GH Sit-Ups

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets, 1:58.1, 1:58.5, 1:57.6, 1:58.1, 1:57.9, 1;58.1, 1:58.2, 1:57.9, 1:58.7

Row 500m @ 2k + 10 sec, 1:58

Rest 2 min

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Rest 5-7 min

15 min EMOM

1st- 10 Power Snatch, 75#

2nd- 8-10 Kipping HSPU’s - 10 each time

3rd- 5 Toes to Bar + 20 Double Unders

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Single Arm DB Overhead Carry, 3 x 100’ each arm, rest as needed - 70#