Monday, August 8, 2016

W2
Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability
A. Clean Pull + Power Clean + Front Squat + Split Jerk + BnK Split Jerk, tough complex in 12 min
B. Squat Clean & Jerk, 1/30 sec w/ 80-95% of A for 7 min
C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 8/leg, rest 60 sec
D1. Jerk Grip Yoke Carries, 4 x 20m 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 @ 80X2, 4 x 4, rest 2 min, 
- 115, 125, 135, 1,35
B1. Kipping HSPU’s @ 8” Deficit, 4 x 5-7 reps, rest 60 sec 
- 7, 7, 6, 7
B2. L-sit Rope Climbs from seated all the way back down to seated, 4 x 1, rest 60-90 sec
- Complete
+
Bike 4 min @ 302W - 52 Cal
Rest 3 min
Bike 3 min @ 302W - 41 Cal
Rest 2 min
Bike 2 min @ 302W, rest 1 min x 5, - 27, 27, 27, 26, 27 Cal
+
8 sets, 20 sec Double Unders, 20 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work
A. Power Snatch, 4 x 12 TnG, start @ 95# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min
95, 105, 110, 115
B. Hang Squat Clean, 3 x 9 reps, start @ 135# and build off feel, same as above, rest 2 min
135, 165, 185
+
3 sets @ high consistent effort, goal is same pace every round - 3:12, 3:10, 3:06
Row 400m @ 2:00/500m
15 Overhead Squats, 95#
12 Toes to Bar
5 Deadlifts, 275#
15 Ring Dips
Rest 4 min b/w sets

Sunday
rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM
A. Power Snatch + Hang Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
-205
B. Squat Snatch, 3 TnG/min for 10 min @ 60-70% of A
- 135
C. Halting Snatch Pull, 3 x 3 @ 95% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps
- 235
D1. Front Squat @ 13X1, 4 x 4 reps, rest 60 sec
- 285, felt much better this week
D2. 6” Deficit HSPU, 4 x 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
- Complete
+
12 min EMOM - Complete
1st- 20 Wallball, 20#
2nd- 5 Muscle Ups + 20 Double Unders
3rd- 20 sec HS Walk for distance, 25ft every time, little out of practice

Tuesday- Row/Bike Threshold + Tester
Row @ 2k pace or Bike @ 6 min pace, mix off feel **do more biking than rowing
6 sets: Same as last week, did 1 Row every 3 Sets, Was able to go harder on the bike held about 345 Watts
6 x 40 sec on, 40 sec off
Rest 90 sec b/w sets
Rest 2 min after last one
+
For time: 6:01
18-15-12-9-6-3
KB Swings, 70#
Burpees

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