W2-
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
+
A. Hang (mid thigh) Snatch, build to a tough single for the day
- 200, feel good about that one because I suck from that position
- 200, feel good about that one because I suck from that position
B. Squat Snatch, 1/45 sec for 15 reps @ 75-90%
- 165, 15/15 finally
- 165, 15/15 finally
C. Double KB Front Rack Step Ups, 3 x 12/leg, rest 60 sec b/w legs **make sure not pushing off back leg and don’t put back leg on the box until fully extended.
- 25's, was defiantly pushing off back foot last week
- 25's, was defiantly pushing off back foot last week
D. Front Rack Reverse Lunge, 3 x 10/leg, rest 60 sec b/w legs
- 105
- 105
+
3 rounds, COMPLETE
Row 250m
2 Skin the Cat
2 TGU/arm, 53#
Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike
A. Strict HSPU’s- 5 Unbroken/min for 10 min
- complete
- complete
B1. Half Kneeling Landmine Press @ 20X2, 3 x 8-10, rest 45 sec b/w arms
- 30# on the bar
- 30# on the bar
B2. L-sit Strict Pull-Up @ 20X1, 3 x 8-10, rest 45 sec
- 10 every set
- 10 every set
+
3 sets, 2:50, 2:49, 2:48
10 Shoulder to Overhead, 155#
Bike 30 Cals @ 6 min TT pace -20-40W
Rest 2 min b/w sets
+
(3-5 min rest)
3 sets, 2:20, 2:22, 2:21, 2:18
12 Power Clean, 155#
Row 500m @ 2k + 5 sec pace
Rest 2 min b/w sets
+
C. Standing Barbell Overhead Tricep Extensions, 3 x 15, rest 90 sec
- Had to do DB's left trap felt a little jacked from the HSPU and with the bar it was cramping every time i tried a set. Does it have to be barbell or can I do DB's?
- Had to do DB's left trap felt a little jacked from the HSPU and with the bar it was cramping every time i tried a set. Does it have to be barbell or can I do DB's?
Saturday- Squat Int + Chain Squats + Long Mixed Intervals
A. Back Squat @ 13X1, build to tough double for the day
- 315, Misread the tempo last week
- 315, Misread the tempo last week
B. Front Squats w/ Chains, 3/min for 10 min @ 55% + Chains
195 +40# Chains
195 +40# Chains
+
5 sets - 3 min @ moderate effort, rest/walk 30 sec, 1 min @ hard effort, rest/walk 30 sec
Run 400m
12 CTB
12 Thrusters, 95#
12 Ring Dips
12 Deadlifts, 155#
12 Toes to Bar
***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.
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
+
A. Power Clean + Front Squat + Power Jerk + Behind neck Split Jerk, tough complex for the day
- 255# much better than last week
- 255# much better than last week
+
12 min EMOM - COMPLETE
1st- 10 DB Push Press @ 55#/H
2nd- 6 steps Double KB Front Rack Walking Lunges + 4 Front Squats, 53#/H
+
3 sets, mix and match order every time, rest 2 min b/w sets
50 Double Unders
25 Wallball, 20#
7 Muscle Ups
12 GH Sit-Ups
- 2:18, 2:23, 2:25
- 2:18, 2:23, 2:25
Tuesday- Row Threshold + Sport EMOM + Shoulder Stability
8 sets
Row 500m @ 1:56/500m
Rest 2 min COMPLETE
+
Rest 5-7 min
15 min EMOM - COMPLETE
1st- 10 Power Snatch, 75#
2nd- 8-10 Kipping HSPU’s
3rd- 5 Toes to Bar + 25 Double Unders
+
Single Arm DB Overhead Carry, 3 x 100’ each arm, rest as needed-70#
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