10.21.14 - 10.26.14

Week 2 (10/21/14)

Tuesday

A
Every 30 seconds, for 15 minutes (10 sets of each) perform the following: 


Interval 1 (30s) – Drop Snatch x 1 rep


Interval 2 (60s) – High Hang Snatch x 1 rep


Interval 3 (90s) – Snatch x 1 rep

 Complete at 110; failed the drop snatch and snatch on set 3; failed the snatch on set 10 and redid it successfully; I need to stop diving my chest forward

*Perform all movements at 70% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B. 
Every two minutes, for 12 minutes (6 sets) of: 


Strict Bamboo Shoulder Press x 5 reps @ 80-85%

 Complete, used 50# (25# KB per side)

C. 
AMRAP in 4 minutes of:

Power Clean (95lb)

Front Squat (95lb)

Shoulder to Overhead (95lbs)

 17 rounds

D1. Glute-Ham Raises @ 3011; 6-8 reps x 3 sets, rest as needed


Unweighted x 8, 5# x 8, 8# x 8

D2. Single-Arm DB Row @2111; 8-10 reps each x 3 sets, rest as needed


20# x 10, 25# x 10, 30# x 10

D3. Standing ab crunch / Paloff hold with band super set



*15 banded ab crunches followed by 20 seconds on each side of holds

 Complete

E. Band Resisted Dimel Deadlifts; 15-20 reps x 2 sets, rest as needed

 Completed 3 sets of 20 with women’s bar + red bands

Wednesday

A. 
Every 2 minutes, for 20 minutes (10 sets) of: 


Power Clean + above knee Clean + High Hang Clean
+ 3 Jerk Dips

*Sets 1-3 – 60-65%
125

*Sets 4-6 – 65-70%
135

*Sets 7-8 – 70-75%
145

*Sets 9-10 – 75-80% 155 for set 9, 160 for set 10

B. 
Front Squat @ 41X1; 4-5 reps x 5 sets, rest 3min

*MUST move up in weight from last week by 4-6%

*Use same weight if you barely got them though

 130 x 5 reps for all sets

C. 
AMRAP in 4 minutes of: 


1 Hang Squat Clean
(205/135)

1 Chest-to-Bar Pull-Up


2 Hang Squat Cleans


2 Chest-to-Bar Pull-Ups


3 Hang Squat Cleans


3 Chest-to-Bar Pull-Ups


4 Hang Squat Cleans


4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder


Finished the 5’s and got 4 cleans of the 6’s

+

8min rest

+

AMRAP in 4 minutes of:

1 Hang Squat Clean
(155/105)

1 Chest-to-Bar Pull-Up


2 Hang Squat Cleans


2 Chest-to-Bar Pull-Ups


3 Hang Squat Cleans


3 Chest-to-Bar Pull-Ups


4 Hang Squat Cleans


4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder


Finished the 6’s and got 1 clean of the 7’s

I did regular kip on my C2B because my shoulders were feeling tight, and they sucked

Thursday

A. 
Jerk Balance; 3 reps x 3 sets, rest 1-1:30

 45, 55, 65

B. Every 2 minutes, for 10 minutes (5 sets) of: 


Split Jerk x 3 reps @ moderate load

*Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

 115, 115, 125, 135, 135

C. 
Every 2 minutes, for 8 minutes (4 sets) of: 


Deficit Deadlift
(use 3 rubber mats) – NO BOUNCING WEIGHTS OF FLOOR!

*Set 1 – 8 reps @ 50%
150

*Set 2 – 6 reps @ 60%
180

*Set 3 – 4 reps @ 70%
205

*Set 4 – 2 reps @ 80% 235

D. 
Every 90sec for 9 minutes (6 sets): 


Speed Deadlift x 2 reps @ 65% + SS Yoke Chain Suspended Good Mornings x 2 reps

*Add weight from last week on gd mornings

 Complete with 195 on deadlifts and 90, 90, 95, 95, 95, 95 on the good mornings (I tried to start with 100 and failed, so I started with 90 but then was able to add a little)

E. 
For time: 


21-15-9

Strict Press (55 - 65lbs)

Bar Dips


Burpees to Target 6″ Over Reach

 13:53; 55# on presses; I didn’t jump to get up out of the bar dips, I just used my feet to stop the descent at the bottom and pressed up with my arms only

Saturday

A. 
Every 90 seconds, for 15 minutes (10 sets): 


Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

 95, 100, 105, 105, 110, 115, 120, 125, 130, 135, 140, 145 fail, 145 successful with hitting my hips! (I did extra sets because I started feeling like I was improving at the end)

B. 
EMOM, for 12 minutes: 


Front Squat + 3 Jerk Dips

*Sets 1-2 – 60%
130

*Sets 3-4 – 70%
150

*Sets 5-6 – 75%
165

*Sets 7-8 – 80%
175

*Sets 9-10 – 85%
185

*Sets 11-12 – 90% 195

C. Added EMOM x 10, Split Jerk x 1 rep

85, 95, 105, 115, 125, 135, 145, 155, 165, 175 

C. E. Barbell Shrugs @ heaviest possible; 6-8 reps x 5 sets, rest 90sec

 135 x 8, 145 x 8, 155 x 8, 165 x 6

D. 
EMOM, for 24 minutes: 


Minute 1 – 30 Double-Unders + 10 Pull-Ups


Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)


Minute 3 – 10 Push Press (65 lbs)

Complete, alternated regular and butterfly pull ups every other set, started the burpee box jumps too slow but sped up at the end, the push presses felt ok

Sunday

A. On a Continuous Clock: 


Every two minutes, for 10 minutes (5 sets): 


Back Squat


*Set 1 – 5 reps @ 55%
140

*Set 2 – 5 reps @ 65%
165

*Set 3 – 3 reps @ 75%
185

*Set 4 – 2 reps @ 85%
215

*Set 5 – 2 reps @ 90% 225

+

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


Back Squat x 10 reps @ 75%

*Use same weight but reduce the time it takes to do them! All Sub 50sec

 Complete at 185, this time the 10 reps took 0:46, 0:50, 0:56

B. 
Three rounds for time of: 


7 Deadlifts (225 lbs)


7 Inverted Hang on Rings

7:28; the deadlifts took a long time for me, I wasn’t even breathing that hard, I just couldn’t cycle reps quickly…I failed on 2 reps because I tried to go too soon, I was just doing awfully slow singles : (

+

Rest 3 minutes

+

Three rounds for time of: 


20 Walking lunges (Hold DB/KB at sides)

15 Toes to Bar

5:31, I used the 53# KB’s

+

Rest 3 minutes

+

30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″/16” box)

Complete with 35# DB’s

My elbows have been feeling a bit tight on the insides