I think this is the best way for me to get my training results out to you. In one long week blog! I am making big strides and feel very competent and strong. My weaknesses are still with my snatch technique and my jerk technique. But I am trusting the process. The structure of the week is working PERFECTLY for me. I also really like the accessory work I am doing. I might end up with biceps after all!
Monday
Monday
Am
gymnastics work
+
A. Snatch High pull w/ apuse @ knee + Snatch from pause @ knee; 50x3, 60x3, 70x2
65, 80, 91
B. Snatch; 70x2, 80x1, 85x1, 90x1, 80x1, 85x1
91, 105, 110, 117, 105, 110. Frustrated a bit here, I just want everything to click all the time. I hate sitting there and thinking about this lift before each lift. I would like to be able to just grab it and know my body will do what it is supposed to do!
91, 105, 110, 117, 105, 110. Frustrated a bit here, I just want everything to click all the time. I hate sitting there and thinking about this lift before each lift. I would like to be able to just grab it and know my body will do what it is supposed to do!
C. Back Squat Cluster; 50x5, 60x5, 70x3, 85x1.1.1x2, rest 30, rest 2 minutes
130, 150, 180, 217
130, 150, 180, 217
workout -
lumberjack 20 with your gym
Coaching and Woding, now THAT is a skill.
Tuesday
AM
A. Power Clean + FS + Jerk; 50x3, 60x2, 70x2(5), 80x2(3)
85, 100, 115, 135
85, 100, 115, 135
B. Push Press + Power jerk; 50x2, 60x2, 70x2, 80x1, 85x1
65, 75, 88, 100, 100
65, 75, 88, 100, 100
C. Front Squat; 50x3, 60x3, 70x3, 80x3, 90x1(2)
117.5, 141, 165, 188, 215
117.5, 141, 165, 188, 215
D. Cambered Bar good mornings x 6x5
Just the bar.
Just the bar.
PM
45 sec. sled sprint - no weight
rest 4 minutes
x3 rounds
Completed
Completed
Wednesday
gymnastics work
+
assessory work
A. OH yoke holds - accumulate 2 minutes
(Sub'd a 2 min 85lb OH snatch grip hold for ActiveLife. I do these every week. The goal is to accumulate 2:00min in under 3:00. I hit 3:10 this week.)
(Sub'd a 2 min 85lb OH snatch grip hold for ActiveLife. I do these every week. The goal is to accumulate 2:00min in under 3:00. I hit 3:10 this week.)
B. Hand over hand sled drag - 50ft. x 5 rounds **use upper body, don’t “fall back"
Completed
Completed
C. KB sorts press - collect 30 reps per arm
26lb kb
26lb kb
Thursday
off
Friday
A. Pressing Sn balance; x5x3
65, 75, 85 (was feeling this out. not sure where to begin.)
65, 75, 85 (was feeling this out. not sure where to begin.)
B. Snatch Balance + OHS; 50x3, 60x3, 70x2(5), 80x1(5)
65, 78, 91, 105
65, 78, 91, 105
C. Back Squat; 60x5, 70x5, 80x5, 90x1(2), 70x5
155
178
205
230
178
155
178
205
230
178
+
gymnastics work
~rest as needed~
30 rounds for time
1 MU
1 strict HSPU
I could not get to this due to time constraints. I would like it put into my programming next week if possible.
I could not get to this due to time constraints. I would like it put into my programming next week if possible.
Saturday
A. Power Clean + Clean (off blocks @ knee); 50x2, 60x2, 70x2(8)
85, 100, 115 felt too easy. Took the percentage from my PC
85, 100, 115 felt too easy. Took the percentage from my PC
B. Jerk; 60x2, 70x2, 80x1, 85x1, 80x1, 85x1
102, 120, 135, 145, 135, 145 (played around with switching my feet. left foot lead is the winner. I have to drop more quickly and get my head through faster.)
102, 120, 135, 145, 135, 145 (played around with switching my feet. left foot lead is the winner. I have to drop more quickly and get my head through faster.)
C.1 Snatch Dead lift with 3 sec. pause @ knee + 5 sec. lower x5x5
135
135
C.2 Incline Bench Press x5x5
85
85
+
3 rounds for time
15 burpees over the barbell
10 PC @ 95#
4:35
4:35
~rest 10 minutes
3 rounds for time
21 double unders
15 cal on aB
9 thrusters, 75#
6:29
6:29
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