10.28.14 - 11.2.14

Week 3 (10/28/14)

Tuesday

A. 
Every 45 seconds, for 18 minutes (8 sets of each) perform the following: 


Interval 1 (45s) – Snatch Balance x 1 rep


Interval 2 (90s) – Hang Snatch x 1 rep


Interval 3 (135s) – Snatch x 1 rep

*Perform all movements at 75% of your 1-RM Snatch.

 Complete with 115, could probably have done 120, but not every single rep was perfect

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


Strict Bamboo Shoulder Press x 4 reps @ 85-90%

 Complete with 55#

C. 
AMRAP in 8 minutes of: 


3 unbroken Inverted Hangs without feet touching ground

6 Ring Dips


12 Kettlebell Swings (32/24 kg)

 5 rounds + 5 dips, the dips were the hardest part. I did D1 and D2 before doing this part, and was still able to do all the swings unbroken.

D1. SS Yoke good morning x 8-10 reps x 3 sets, 
Rest as needed


80 x 10, 90 x 10, 95 x 8

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


25, 30, 35

 E1. Heavy Barbell Shrugs; 6-8 reps x 3 sets, rest 90 – 2min

155 x 8, 165 x 8, 175 x 6, 175 x 6

E2. Band Resisted Dimel Deadlifts; 15-20 reps x 3 sets, rest 90-2min

Dimels should never be done with more then 50% of a 1RM so take this into consideration when choosing load. The point is speed and glute contraction.

 45# barbell with red bands x 20 reps each set

Wednesday

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


Clean + Hang Clean

*Sets 1-3 – 65-70%
135

*Sets 4-6 – 70-75%
145

*Sets 7-8 – 75-80%
155

*Sets 9-10 – 80-85% 165 for set 9, 170 for set 10

B. 
Front Squat @ 4111; 3-4 reps x 5 sets
(MUST move up in weight from last week by 4-6%)


Rest 3-4 minutes between sets

 135 x 4 for each set

C. 
AMRAP in 5 minutes of: 


5 Power Cleans (145)

10 Burpees Over the Barbell


20 Double-Unders   

3 rounds + 3 cleans    

+

Rest exactly 5 minutes, and then…

+

D. 
AMRAP in 5 minutes of: 


10 Push Press (95)

20 Pull-Ups

2 rounds + 7 pull ups, I don’t feel like I did very well on this, the push presses were broken into 6/4 and they felt heavy, and my hands were hurting on the pull ups so I broke those a bunch 

Thursday

A. 
Three sets of:

Jerk Balance x 3 reps

55, 65, 75

+

Immediately followed by…

+

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


Split Jerk x 3 reps (125-130-135-140-145)

*Use jerk blocks

*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.

 Complete

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


Deficit Deadlifts

*Set 1 – 8 reps @ 50%
150

*Set 2 – 6 reps @ 60%
180

*Set 3 – 4 reps @ 70%
205

*Set 4 – 2 reps @ 80%
235

*Set 5 – 2 reps @ 85% 250

C. 
Every 90sec for 7:30 minutes (5 sets): 


Speed Deadlift x 2 reps @ 70% + SS Yoke Chain Suspended Good Mornings (heavier then last week) x 2 reps w/bands

 Speed deadlifts @ 205 (I need to work on picking the bar up faster), good mornings with red bands and yoke weighing 85, 90, 90, 90, 90

D. 
For time: 


Run 400 Meters


21 L-Seated DB Press (15-20lb DB’s) tough but no pain**


Run 400 Meters


15 L-Seated DB Press (15-20lb DB’s)**


Run 400 Meters


9 L-Seated DB Press (15-20lb DB’s)**


 8:13, with strict HSPU to 1 ab-mat, I didn’t have to do any penalty laps

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200-meter penalty lap for every time you break your press. You can only rest in top position on your DB press so be careful with load. No sloppy press’s when you get tired

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.

 105, 110, 115, 120, 120, 125, 130, 135, 140, 145 fail x 2, 145, 150 fail x 2

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


Front Squat + 2 Jerk
Dip

*Sets 1-2 – 65%
140

*Sets 3-4 – 75%
160

*Sets 5-6 – 80-85%
175 for set 5, 185 for set 6

*Sets 7-8 – 85-90%
185 for set 7, 195 for set 8

*Sets 9-10 – 90-95% 195 for set 9, 205 for set 10

C. EMOM for 10min, Split jerk x 1 rep:

95-105-115-125-135-145-155-165-175-185

*Use blocks

 Complete, did one extra set to end at 195, these felt ok, still getting used to doing them again

C. 
EMOM, for 30 minutes: 


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


Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)


Minute 3 – 12 Push Press (115/75 lbs)

*Yep…just like last week, but with two bonus rounds at the end.

 This sucked. The DU/pull-ups took 33-35 sec, burpees took 40-42 sec, push press took 23-25sec. The push presses were hard.

Sunday

A. 
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 @ 80% or add 5% to what you did last week

 Completed all 3 sets @ 190 (added 5# from last week), the sets took 0:50, 0:55, 1:04. To do these @ 80%, I would’ve had to use 200, but I’m not sure if I would be able to get them all at this weight since 190 was really hard.

B. Three rounds for time of: 


45sec FLR on Rings


25 Wall Balls (10 lbs)


20 Toes to Bar


15 Deadlifts (155 lbs)

11:53. I used 12lb for the wall balls and they felt ok. I did 12/8 on T2B and 10/5 on the deadlifts (except I did those unbroken on the 1^st set).