Monday, August 29, 2016

W5
Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability
A. Power Clean + Power Jerk + Split Jerk, tough complex in 12 min
- 255
B. Squat Clean & Jerk, 1/30 sec w/ 75-90% of A for 7 min
- 225
C. Front Rack Walking, 4 x 14 steps, rest 60 sec  **heavy as possible
- 290# on the yoke
D1. Jerk Grip Yoke Carries, 5 x 20m as heavy as possible, rest as needed
- 250#
D2. Single Arm Farmer’s Carry, 5 x 40m as heavy as possible, rest as needed
- 110# on the Handle

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders
A. Push Press @ 20X1, 4 x 3, rest 2 min
- 185, 200, 200, 200
B1. Kipping HSPU’s @ 10” Deficit, 6 x 5-8 reps, rest 60 sec
-8,8,6,7,6,6
B2. L-sit Rope Climbs from seated all the way back down to seated, 6 x 1, rest 60-90 sec
- complete
+
Fartlek Intervals (self paced intervals going faster and slower off feel)
Bike
2 min @ 105% MAS, rest 2 min x 6
- 315watts
+
5 x 50 Unbroken Double Unders for time: ***must be unbroken, if you trip on 38, that set starts over
- 7:13

Saturday- Barbell Cycling Skill + Mixed Aerobic Work
***Didn’t see you post anything here so I didn’t change it, if you did it last week, let me know and I’ll update
A. Power Snatch, 4 x 7 TnG, start @ 135# and build off feel but keep it smooth and consistent as far as cycle time for the 7, rest 2 min
- 135, 145, 150, 155
B. Squat Clean, 4 x 7 reps, start @ 155# and build off feel, same as above, rest 2 min
- 155, 170, 180, 185
+
3 sets @ high consistent effort, goal is same pace every round
Row 500m @ 2:00/500m
15 Power Snatch, 75#
15 Wallball, 20#
9 Toes to Bar
5 Muscle Ups
Rest 3 min b/w sets
- 4:12, 4:31, 4:38
Sunday
rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM
A. Hang Power Snatch + Squat Snatch, tough complex in 12 min **2 sec pause in bottom of each catch
- 185
B. Squat Snatch, 1/45 sec for 12 reps @ 80-95% of A
- 175
C. Halting Snatch Pull w/ chains, 3 x 3 @ 90% of 1RM bar weight, rest 2 min **pause 3 sec @ knee cap 
- 225+ 20# chains
then go into pull, use straps
D1. Front Squat @ 11X1, 4 x 3 reps, rest 60 sec
- 275, 285x 2, 285x 1, 275
D2. 6” Deficit HSPU, 4 x 2-4 strict , rest 90 sec
4,4,4,4
+
4 sets **record time and reps for MU’s
3:13 (9), 3:14 (8), 3:14 (8), 3:07 (7)
25 Cal Bike
AMRAP Unbroken Muscle Ups
55 Double Unders
Rest 90 sec b/w sets

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
Bike 4 min @ 6 min TT pace - 20-30W - 331-345
Rest 2 min
Row 30 sec @ 2k pace -5 sec, rest 15 sec x 6 - 1:45
Rest 2 min
Run 4 min @ mile pace - 800m
Rest 2 min
Bike 30 sec @ 6 min TT pace + 20-30W, rest 15 sec x 6 - 288
Rest 2 min
Row 4 min @ 2k pace + 5 sec - 1:55
Rest 90 sec
For time: 7:53
21-15-9
Power Clean, 135#
Toes to Bar
HSPU’s

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