Tech/Speed & Recovery Day

TRAINING:

3 sets - tech work/speed:
1 hang power clean
1 push press
1 split jerk
95-135
155-155-155
rest as needed
+
3 sets - tech work/speed:
3 position power snatch - high, mid thigh, just above knee cap - 1.1.1
135-135-135
rest as needed
+
thruster/CTB chin up practice - 10 min
3 135# thrusters & 3 CTB Chins... we also hit 2 reps of the tall metal box each set
(work on speed and execution of reps with correct breathing and timing of reps)
+
DUers
10-20-30-40-50-40-30-20-10
+
Run 30 min off road @ Z1
(run hard for 10-15 sec every 2 minutes)
30 min Z1 Run

Good recovery day

Halting Clean Deadlift + Mid-Hang Clean, Clean Deadlift, Snatch Balance, Jerk > IWT: Deadlift & Burpees

Tuesday 6-14:

OLY TRAINING:
Halting Clean Deadlift + Mid-Hang Clean 70% x 2 x 5
170 straight sets
Clean Deadlift 100% x 5 x 3
240 straight sets
Snatch Balance 70% x 2 x 3
135 straight sets
Jerk 80% x 2 x 5
205 straight sets
2 min recovery on each set

TRAINING:
5 sets @ 97-100%:
5 tough DL touch and go - heavier per set
405-415-425-440-455
rest 0 sec
12 burpees - jump to touch 12" above max reach
12 burpees for max height
rest 5 min active recovery
+
Airdyne 20 sec @ max effort
45# plate pushes
Rest 2:40 off bike x 4

Snatch, Snatch Pull, Front Squat > Squat Clean x 3

Monday 6-13:

OLY TRAINING:
Snatch 75% x 2 x 2, 80% x 2 x 2
140-140, 150-150
Snatch Pull 85% x 4 x 3
160 straight sets
Front Squat 75% x 3 x 3
235 straight sets front rack
265 straight sets arms crossed

TRAINING:
A. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
135-155-175-190-205

I didnt set a timer, but I did leave some for next time. The bottom felt a lot more comfortable after doing the front rack front squats.

Bike Trainer

Sunday 6-12

Bike Trainer
5 miles AFAP
17:01
17.5 mph

Swim

Saturday 6-11

Swim
300M @ 90-95%
Kickboard practice

Clean & Jerk, Clean Pull, Back Squat > IWT: Shoulder to OH, Burpees & Box Jumps

FRIDAY 6-10

OLY TRAINING:

Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
170-170, 180-180
Clean Pull 80% x 5 x 3
195 straight sets
Back Squat 75% x 5 x 3
High Bar
315 straight sets

TRAINING:

5-7 sets @ 97-100%:
4 shoulder to overhead tough
185# for all sets, shoulder press after the 1st
rest 0 sec
3x:
5 burpees AFAP
5 box jumps - 24/20" AFAP
rest walk 5-6 min actively

We did 5 sets and rested 5 min

Swim

Thursday 6-9

Swim
300M 85-90%
9:25

Halting Snatch Deadlift & Mid-Hang Snatch, Snatch Deadlift, Muscle Snatch & Snatch Balance, Push Press & Jerk, Back Squat 3-3-2-2-1

Wednesday 6-8:

OLY TRAINING:

Halting Snatch Deadlift + Mid-Hang Snatch 70% x 2 x 5
135 x2 x5
Snatch Deadlift 100% x 5 x 3
185 x5 x3
Muscle Snatch + snatch balance + OHS 5 x 3
135 5x3
Push Press + Jerk 60% x 2 x 3
175 x2 x3

TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
High Bar Back Squat
205-245
x3 295-315
x2 345-365
x1 400

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