Snatch, Snatch Pull, Front Squat > IWT: Power Clean, Burpees, C2B Chins

Tuesday 6-7:

OLY TRAINING:
Snatch 70% x 2 x 2, 75% x 3 x 2
135-135, 140-140
Snatch Pull 80% x 5 x 3
150 x5 x3
Front Squat 70% x 3 x 3
245 x3 x3

TRAINING:
3-5 sets @ 97-100%:
3 tough power clean
195-200-200-205-210
6 burpees AFAP
9 CTB chin ups AFAP
rest walk 5 min b/t sets actively

I tried to stay around 75% to maximize power and to really work on the 2nd pull

IWT: Push Jerk, KBS & C2B Chins

Monday 6-6:

TRAINING:
7 sets for times:
9 push jerk heavy touch and go
185-195-195-195-195-195-195
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Didnt see it was sets for time, or C2B chins on the first 2 sets... I did 10x3 C2B midway through the 4 min rest to make up for it

Bike Ride

Sunday 6-5

Bike Ride
13.5 miles
16.2 mph
49:55 minutes

Snatch Balance, Back Squat, Front Squat, OHS

Friday 6-3

Snatch Balance, x3
45-95-115-135-155

Back Squat, x3
high bar 225-265-295-315-335-350
low bar 365-385-400

Front Squat, x3
front rack 135-165-185
arms crossed 225-265-285-300

Overhead Squat, x 3
135-165-185-205

rest 2:30-3 min b/t each set

Power Clean, Clean and Jerk, Clean Pulls, Clean Grip Deadlift > Abs & Goodmornings... SWIM

Thursday 6-2

Power Clean Heavy Single
135-165-185-205-225-240
255
265 F

Clean and Jerk 5x3 @ 80%, 2:30 rest b/t sets
135-165
185

Clean Pulls 3x3 @ 110%, 2:30 rest b/t sets
300

Clean Grip Deadlift 3x3, fast off the floor
365

5 Sets:
100# wtd anchored sit-ups x 8
135# goodmornings x 8

5hrs

Swim
300M free
+
2 sets:
50M breast
50M free

Snatch Speed Work > 5 sets: Hang Squat Clean, Burpees, Chin-ups, Burpees, DUers

Wednesday 6-1

Snatch Speed Work
x5 95-115
x3 135-145-155
x5 115-115-115
2 min rest b/t sets

All touch and go reps, I really worked on staying tight and speed under the bar

TRAINING:
5 sets @ 97%:
10 hang squat clean - 95#
10 burpees
10 chin ups
10 burpees
35 double unders
rest only through breathing; no activity 5 min b/t sets

As Rx'ed

"JT"... DU Race #3

Tuesday 5-31

"JT"

21-15-9
HSPU
Ring Dips
Push-ups

7:33 PR

Saving legs for my race tonight

Run .5 mile
Bike 11 miles
Run 2 miles

IWT: Power Clean, Box Jumps & DUers > Deadlift, Burpees & DUers

Sunday 5-29

TRAINING:
3 tough power clean
205-215-225
5 box jumps - 24" AFAP
20 double unders AFAP
rest 5 min x 3
+
3 tough DL
415-425-425
5 burpees AFAP
20 double unders AFAP
rest 5 min x 3
+
Deadlift 315# x 15
+
4 sets:
Weighted Dips 100# x 5
Deadlift 315# x 5
Goodmornings 95# x 8

all DUers from PC's were UB... then very broken on the DL... dunno. I really tried to pull the DL fast and get some speed/power work

Heavy IWT Day: Back Squats & C2B Pull-ups > Bench & Upright Rows > Weighted Chin-ups & Dips

Thursday 5-26

IWT's:
3 Heavy Back Squats, rest 10 sec
350-365-375-385-395 405(3) 435(1) 450(1) 465(1)
15 C2B Pull-ups
rest 5 min x 5
+
Waveload Bench 3, 2, 1, 3, 2, 1
315-340-365-335-365-405 425(1) 440(F)
15 Upright Rows, 95#
rest 5 min x 6
+
Waveload Weighted Chin-ups 3, 2, 1, 3, 2, 1
80-100-115-90-110-125
20 Dips
rest 5 min x 6

Good Day!!!

TESTING: Clean & Jerk > Jump, Press, Pull > KB Snatch... Deadlift, Push-ups, Box Jumps

Wednesday 5-25
part 1:

as many reps in 5 min:
1 squat clean - 165#
1 jerk - 165#
21
rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
6'5-7'8-7'4
rest 1 min

AMRAP Press - 95# - 1 attempt
28
rest 1 min

AMRAP strict chin ups - 1 attempt
16
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
20R+20L+15R (15L after time)
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

TRAINING:
as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"
7rds + 9 DL + 9 push-ups finished rd 8 after time

5x3 Bench & Chin-ups > Clap Push-ups & Pull-ups > Sit-ups

Tuesday 5-24
TRAINING:

A1. bench press - 5 x 3 @ 80%; rest 2 min
330-330-335-340-350 (365x5)
A2. strict chin ups - amrap (-1) x 5; rest 2 min
14-12-12-11-13
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
As Rx'ed
C. Anchored Sit Ups
unanchored - 45+30+15GHD

Deadlift - Power Matrix... Bike Trainer

Monday 5-23

Deadlift
8-300
5-390
3-470
1-500
1-520
1-500
5-390

I had 535 on for my third single, but my mind wasnt in it - and I am feeling pretty taxed... tight and sore. Strange for having 2 rest days in a row, but I wasnt just sitting around either - I really need to stretch and roll

Bike Trainer
5 min warm-up
20 min hard
5 min cool down

3x3 Power Snatch & Vert Jump > Power Snatch/Snatch Balance/OHS > KBS & Knee Tucks... Back Squats & HS Walks

Friday 5-20

TRAINING:

A1. Power Snatch - 2-3 x 3; rest 20 sec
165-175-185
A2. Max Vertical Jump - 2-3 x 3; rest 4 min
tall wood box for 2, tall metal box for the 3rd
(10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
135-145-155
C1. KBS heavy x 6; rest 10 sec
100-100-100
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
Tuck Jumps
(go to :30 of video to see the tuck reps - get knees a little higher)

5 RFT
20 Back Squats, 135#
20 yds Hand Stand Walks
14:54

25 GHDx4
10 HSPUx3

IWT: Squat Cleans & Push-ups > Airdyne Sprints... SWIM

Thursday 5-19


TRAINING:
3 squat clean heavy
205-215-220-225(2+1)-225
rest 10 sec
AMRAP Push Ups
65-60-60-50-50
rest 4 min x 5
+
Airdyne sprints:
subbed 45# plate pushes
25 sec @ max effort
Rest 3:35 x 5

8hrs

Swim
300M @ 85-90% (9:15)
50M Breast, 50M free sprints x 2