Since I am so lame at getting this done, I am resorting to posting all at one time.
8.31 - 9.6
Monday
Am
gymnastics work
+
A. Snatch high pull w/ pause @ knee + Snatch from pause @ knee; 50%x2, 60%x2, 70%x2
65#
80#
95#
B. Snatch; 70%x2, 80%x1, 85%x1
95#
105#
115# ( a couple of fails in here.)
C. Back Squat Cluster; 1.2.3x3 sets @ 2-4% heavier then last week
210#
accessory
db press - collect 40 reps in 3-4 sets
15lbs
db curls - collect 40 reps in 3-4 sets
20lbs
PM
5 rounds
2 muscle ups
7 TnG power cleans @ 95#
1 minute sprint on the AB
rest 1 minute
Completed
Tuesday
AM
A. Power Clean + Front Squat +Jerk; 50%x2, 60%x2, 70%x2x3, 80%x2
85#
100#
115#
135#
B. BN Snatch Grip push press x5x3, 3x3 **as heavy as you can
95 x 2
105 x 1
110 x 3
C. Cambered bar good morning x 8-10 reps x 4 sets
PM
35 sec. sled sprint - no weight max effort
rest 3 minutes
x3 rounds
Completed
Wednesday
A. Jerk Recovery x 2x4 sets **start light and build each time
125
135
145
155
165
B. Hang over hand sled pull **don’t lay back here, pull through upper body, not falling back x 30 ft. x 5 sets
105#
C. Snatch Lift off x 3x3 @ 100%
135
+
gymnastics work
Thursday
off
Friday
AM
A. Back Squat; 50%x5, 60%x5, 70%x5, 80%x5, 85%x2x2 sets
130
155
180
204
215
B. Front Squat; 60%x3, 70%x3 80%x3, 90%x1x2
140
165
190
212
C. Snatch Balance + OHS; 2+2 @ 70% x2, 2+2 @ 75%x2, 1+1 @ 80%, 1+1 @ 85%x2-3 sets (% is off snatch)
85
95
100
105
+
gymnastics work
PM
15 minute amrap
50m shuttle run (25m out and back)
21 double unders
7 pull ups
100m sled sprint @ 95# on top
Completed - 3 rounds plus shuttle run. Grinder
Saturday
AM
A. Clean; 50%x2, 60%x2, 70%x2, 80%x2x2
100
120
140
160
Extra at 165
B. Jerk; 50%x2, 60%x2, 70%x2, 80%x1, 85%x1, 90%x1
85
105
120
140
155
165, x plus complete
C.1 Incline Bench press x 5x5
85
C.2 Clean Dead lift; 105% of clean x 3x5
210
All in all a good training week. I did my gymnastics on Monday, Wednesday and Sunday.
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