Tuesday - July 1, 2014

A. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 

70kg (154lbs) 

B. 5 rds ; sustainable numbers are key here
200m Run 
10 Hang Power Cleans (135/93)
40 Double Unders 
10 Shoulder to OH
12 T2B
15 tng Box Jumps
rest 5 minutes between

5 Rounds: 36:16

Started with 2:00 on the clock

5:08 (3:08)

13:13 (3:13)

21:30 (3:30)

30:30 (3:00)

38:16 (3:16) 

Monday - June 30, 2014 (back squat week 3/day 1)

A. Snatch (Full)-

1@80% - 53kg (116lbs)

1@84% - 55kg (121lbs)

1@88% - 58kg (127lbs)

1@84% - 55kg (121lbs)

1@88% - 58kg (127lbs)

1@92% - 60kg (133lbs)

1@88% - 58kg (127lbs)

1@92% - 60kg (133lbs)

1@96% - 63kg (139lbs)

B. Back SqT 

1x8 @65%

1x8 @70%

1x6 @80%

1x6 @85%

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (53)

Even: HSPU - Deficit - Strict, target is 5

- did deficit unbroken for two or three rounds, unbroken to floor for four rounds and broke the remainder up

 

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate

- 26lb KB

Saturday - June 28, 2014

A. Strict Press - Heavy Double in 10 Minutes

45kg x 2 (99lbs)

48kg x 1 (105.6lbs)

 

B. 5 min to Hit Heavy Single

50kg x 2 (110lbs)

55kg x 1 (121lbs)

C. Deadlift - heavy triple NOT TnG in 10 minutes 

115kg x 2 (253lbs) - back didn't feel great

 

D. AMRAP 20
10 Cal Assault Bike (15 cal on Airdyne, or so) - quick timing on to cycle through for athletes 
20 Cal Row 
300m Shuttle Run (50 down 50 back x 3)
ROUNDS: 4 + 10cal AD and 1cal Row

Friday - June 27, 2014

A. Hang Snatch Pull 4x2 @100-105%; focusing on coming back down ; getting shoulders out in front of the bar for the proper position and finishing pull from there each rep

Did 100% and worked on form with 45kg

B.AB/AD
:30 on HARD
:30 on easy 
x 20 minutes

C. 5 min of Core Work, low volume

L-Sits, Planks and Ab Wheel

D. 10 min upper gymnastics weakness work - butterfly pull ups. Getting there!

Thursday - June 26, 2014 (back squat week 2/day 2)

A. Back SqT Cycle

1x10@60% 67kg
1x8 @70% 78kg
1x8 @75% 84kg
1x8 @80% 89kg

B. Split Jerk - Work up to heavy Triple

60kg (tooooo light)

C. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms

20lb

25lb

30lb

30lb

D.  MAP Training; AE’s here
amrap 
10 Cal AB
10 Box Jumps (24/20) step down 
5 Strict HSPU

ROUNDS: 5 + 4 cal

rest 4
amrap 10
10 KB Power cleans (35lb) each hand
20 Double Unders
3 Power Snatch *think heavy singles for weight here, but back on the bar

50kg (110lbs) no fails 

ROUNDS: 4

Overall an off day. Didn't go heavy enough in split jerks or DB presses 

Tuesday - June 24, 2014

A. Deficit Power Clean ; 5 x 3; NOT TnG @78-83% - (2-4’ def) 

62kg

B. 
8 Muscle ups (6 and 2)
200m Run 
6 Muscle Ups (4 and 2)
200m Run 
4 Muscle Ups
200m Run 
2 Muscle Ups
200m Run 
1 Muscle Up
200m Run 
4 C2B Pull Ups
200m Run 
8 C2B Pull Ups
200m Run

12 C2B Pull Ups (8 and 4)
200m Run
16 C2B Pull Ups (8, 4, 2, 2)
200m run 

TIME: 17:39 (used regionals rings)

Rowing Work: another time of day is possible 
500m x 8 @:20 slower than your max 500m Row (approx); rest :2:30 between

*Only completed 2 sets per BP. Unable to do morning sessions. 

Pace - 2:01 

Assistance Work: 
A. DB SA Rows 4-5 sets of 8-10 reps

5 sets - 30lbs 

Monday - June 23, 2014 (back squat week 2/day 1)

A. Snatch (Full) 

1@77% 51kg

1@82% 54kg

1@87% 57kg

1@80% 53kg

1@85% 56kg

1@90% 59kg

1@83% 55kg

1@88% 58kg

1@93% 61kg

B. Back SqT CyCle 

1x10 @60% 67kg

1x8 @65% 72kg

1x6 @70% 78kg

1x6 @75% 84kg

1x6 @80% 89kg

C. EMOM x 14 w/ weighted vest (specific to athlete for weight and those who can handle)

Odd: Pbar HSPU (-2)

Even: :45 Sprint on AB/AD - High Aerobic Effort; but sustain here 

D. Jerk Hold x :20 seconds; climb in weight here. 

*Split Jerk, make sure your feet are in perfect position, if not adjust them to, stick the landing and HOLD. Once you stick, clock starts. :20 hold overhead in the Split Jerk position. Key here is to make sure the upper back is tight, all muscles are in, shoulders are active and up. This will have a internal aspect (this is correct and where you should be!). HOLD for :20 then rack it. Perform 5 sets of this; ascending in weight.