12.23.14 - 12.28.14

Week 5

Tuesday - Snatch int + ME Lower + Ring Mu’s

A.M. No earlier then 9am and get a nice long warm-up. Nervous system must be ready to roll so maybe incorporate some plyometric and ladder drills in warm-up

A. Deadlift;

Build in weight through 5-5-5-3-2 reps, rest as needed between sets

Then…

1 @ 85%, rest 3-5min

1 @ 90-92%, rest 3-5min

1 @ 95-95%

1 @ 100%+

1 @ 100%+

 85 x 5, 125 x 5, 175 x 5, 215 x 3, 230 x 2, 250 x 1, 270 x 1, 300 fail twice. I couldn’t even get it off the floor a little bit, this is 5# more than my current PR. I think not being able to wear a weight belt made it even harder.

B. BB Hip Thrusts; 4 x 15 reps, rest as needed

155 for all sets

C. Cable pull through w/ rope; 3 x 10 reps

90 for all sets 

P.M

A. Every 90 seconds, for 9 minutes (6 sets): 


Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

75, 80, 85, 90, 95, failed @100

And then…

Every 2 minutes, for 12 minutes (6 sets): 


High Hang Snatch + Hang Snatch + Snatch

Loading per set: 


*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
110

*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
115

*Sets 5-6 – 80% 125

and then…

Every 2 minutes, for 6 minutes (3 sets): 


Snatch x 1 rep

Loading per set: 


*Set 1 – 85%
135 (failed once but then repeated and got it within the 2 minutes)

*Set 2 – 85-90%
140

*Set 3 – 90-95% 145

B. GHR; 4 x 10 reps, rest as needed

10# x 3 sets, 8# for last set (10 was too heavy)

C. GHD rounded Back Extensions; 10 slow reps x 4 sets

Complete

C. Standing Abs w/ band ; 4sets x 15reps (tough)

 Complete

Wednesday - ME Upper  + mixed MAP sets (longer int’s)

A.M.

A. Unsupported Seated Strict Press; 3 reps x 5 sets, Rest 3-4 minutes

85, 90, 90, 95, 95

B. Weighted Ring Dips; 4 x 8 reps, rest as needed

I did these all as singles with no weight and they were tough

C1. BB Skull Crushers; 6reps x 4 sets, rest 90sec

45, 50, 55, 60

C2. Chinese Rows; 6 reps x 4 sets, rest 90 sec

95, 100, 100, 100

D. bentover reverse flys; 2 x 20 reps

10’s for both sets

E. Heavy BB Shrugs; 3sets x 10 reps, rest as needed

200 for all sets (got a massive headache later in the day from these)

F.  Cable press downs ; 1 x 12 reps heavy, 1 x 10 reps heavy, 1 x 8 reps heavy

90 x 12, 100 x 10, 100 x 8 (failed with 110)

+

P.m.

4 sets @ high effort:

25 cals Airdyne

25 cals Rowing @ damper 10

25 Box Jumps – 24/20"

25 Burpees - no jump @ top

4 min b/t sets

*I want you to mix and match the order/set-up every set. Goal is same time per set no matter the order.

 5:45, 5:33, 5:42, 5:46 (faster than last year on all the sets except the last one)

Thursday and Friday

Take the Day off, we are starting a new cycle next week so rest up. Zach – stay out of the gym…nothing more then airdyne or rower these days if at all!

Saturday - DE Lower+ Clean int  + sub 5min Aerobic tester

A. Squat Snatch. Snatch Balance. OHS, 1.1.1 @ 60% x 5 sets, 2 min - reset b/t all reps, focus on speed

 Complete with 95, felt kinda crappy

B. Above Knee Hang Squat Clean off blocks, build to a tough double - 5 sec reset b/t reps

 165 (failed 3x on the first rep before getting this)…I just really felt crappy on the weightlifting today

C. 21,15,9 for time:

AD Cals

Pull-ups

3:09 (3:38 last year, still need to be faster on Airdyne) 

Sunday

A.m. – Snatch tech + upper stamina

AMRAP in 10 minutes:

1 rope climb to top

3 strict hspu

6 chest to bar

9 hand release push-ups

8 rounds + 2 HR push ups

P.m. – Mixed MAP sets (short int/high volume) + PreHab Upper

Every three minutes, for 24 minutes (8 sets) of: 


Row 250/200 Meters


30 Double-Unders


15 Wall Balls (20/14 lbs)


5 Dumbbell Burpee Box Step-Overs (55/35 lbs) (24/20”)

*If you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into.

Completed all 8 sets as prescribed within the 3 min interval, barely. I didn’t have time to record my times per set, but they were something like this – 2:35, 2:39, 2:40, 2:42, 2:50, 2:52, 2:55, 2:59. This was awful. I did 10’ wall balls for the first 4 sets then only did 9’ in the middle of the 5^th set and for all the sets after that. My average row paces for the sets were 2:01, 2:03, 2:05, 2:06, 2:08, 2:15, 2:12, 2:12.