7.21 - 7.27
Monday
AM
A. Snatch; E2MOTM complete 1 rep @ 80-85% of max x 10 reps
B. Back Squat; 75% x 2 reps @22x1 x 5 sets
Gymnastics work - Done
+
A.155-155-155-160-160-160-162-162-162-162....no misses
B. Done at 225
Good training session. The percentages for the snatch were based on a snatch max that is 190-200 since I am guessing my max is somewhere around that. The first couple snatches were a little shakey from the gymnastics warm-up. Squats felt good, my cue of going straight down helps me the most.
PM
50 CTB pull ups
50 thrusters, 95#
50 box jumps, 24’
35 pull ups
35 wall balls, 20#
35 cal on rower
Tuesday
AM
A. Push Press x 5 x 3 sets
B. Muscle Snatch x 2 x 5 sets
C. Power Clean + Power Jerk x 2 x 5 sets @ 70-80%.. work on quick transition into jerk
+10 minute amrap
12-9-6
DL @185
strict HSPU
A.
B.
C.
+
Conditioning.
Wednesday
AM
A. Sotts press x 4 x 5 sets
B. Front squat x 8 reps @ 65-70% x 3 sets
C. RDL @ 90% of clean x 5 x 3
PM
6 minutes on the AD
30 sec. @ 450+ watts
30 sec. @ 250 watts
rest 2 minutes
x4 rounds
Thursday
off
Friday
AM
A. Snatch; complete 10 reps from 70-90% of max
B. Clean and Jerk - 1 rep @ 90% E2MOTM x 12 minutes
C. Back Squat @ 80% x 2 x 7 sets
PM
20 MU
100 double unders
40 squat cleans @ 135
100 double unders
60 pull ups
Saturday
A. Behind the neck jerk x 3 x 4 sets @ 75% of reg. jerk
B. DL x 3 reps @ 65% every 45 sec. x 10 sets
C. Jerk dip @ 105% of jerk x 5 x 4 sets
+
15 sec. sprint @ max effort
rest 1:15
x8 sets
+
30 minute steady row
Sunday
off
7.14 - 7.20
Monday
AM
A. Snatch lift off + Snatch (2+1) x 5 sets @ 60-70%
B. Back Squat; 90% x 1 rep x 3 sets, 80% x 2 reps x 3 sets
C. Clean pull under x 3 reps x 5 sets
A. Done at 145
B. Done at 275, Done at 250
C. Done at 135
Snatches felt good. Went ten pounds lighter on the ninety percent on back squats then I did last week since I did with no belt.
First and last set of snatches, back squats at both percentages, and clean pulls
PM
For time
50 thrusters, 75#
40 PS, 75#
30 MU
20 CTB pull ups
10 burped up and over box jumps, 30”
Time - 17:10
Thrusters were 30-10-10 and done in under 2:30. Power snatches were rough, went 6-5-4-6-5-4-6-4. Started mu at 7:00 and took 5:51. Took 3 mins to do the Ctb and burpees. These type of workouts are my biggest weakness.
Tuesday
AM
A. Snatch; 8 reps @ 75-80%
B. Split Jerk off blocks - E2MOTM x 1 rep @ 80-85% x 8 minutes
C. Push Press - build to a tough double in 3 attempts
finisher for today - 5 rounds here
strict deficit HSPU - 2 reps @ deep deficit
L muscle ups x 3-4 reps
handstand walk x40 ft.
A. 165 x 6, two misses along the way- 155 x 2
B. Done at 185
C. 185
Snatches felt a little heavy today, 165 was probably a little more then eighty percent since I am not really sure on what my true max is right now. Four out of the six snatches at one sixty five I had to take a few steps forward on it so on the last two sets I dropped down ten pounds. Overhead work felt good.
PM
24 minutes - top of every 6 minutes complete the following -
8 burpees over the erg
250m row
8 C&J @ 115#
250m row
10 T2B
1. 3:38....167 heart rate
2. 3:40....167
3. 3:54....167
4. 4:04....167
Burpees took around twenty seconds. All rows right around one minute. First three sets of clean and jerks unbroken, last set was five and three. I would say that my transition to the barbell and the time it took me to pick it up and then get back on the rower the second time was where I started to slow round to round. Took my heart rate after each set, not sure why I did and I have no idea what it means.
Wednesday
AM
A. Drop Snatch x 2 reps x 6 sets
B. Front Squat x 2 reps @ 60% emOm x 10 minutes *fast out of whole
C. RDL to knee @ 90% of clean max x5 x 3 sets
PM
6 minutes on the AD
30 sec. @ 400-450 watts
30 sec. @ 250 watts
rest 3 minutes
x3 sets
A. 96 for all sets....I can't really seem to get the motion of getting under the bar with no knee dip
B. Done
C. Done
+
Done on assault bike, went with effort.
Thursday
off
Friday
AM
A. Snatch; 12 reps @ 80%
B. front Squat (1 rep @ 90%, rest 3 minutes 1 rep @ 60% @ 10.10.x.1 tempo) x 5 - rest 3 minutes bt. sets
C. Clean - off blocks above knee + spit jerk (1+2) x 4 sets@ 70-80%
PM
10 rounds for time
5 CTB pull ups
5 axle S2O @ 135#
5 rounds for time
20 wall balls, 20#
20 box jumps, 24”
2 rounds for time
25 GHd sit ups
25 cal on ski erg
Spent close to forty-five minutes getting through the gymnastics warm-up. I tried snatching and after a ton of fails, I tried resting for a little, at that point I had been at the gym an hour and hadn't even started lifting. I ended up calling it. Started a new job today so I don't know if I am going to be able to continue the AM/PM training.
Saturday
A. behind the neck split jerk x 2 reps @ 75% x 5 sets — go off feel here
B. DL x 10 TnG reps @ 60-70% x 3 sets
C. Snatch grip RDL + Snatch pull (2+2) x 3 sets @ 100% of snatch
+
100m sprint @ max effort
rest 10x work time
x10 sets
After a handful of failed attempts at split jerking one sixty five from behind the neck I got so pissed off I left. Not sure why I didn't move onto the deadlifts. Clearly a little frustrated.
Sunday
off
