weekend volume and tester

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Power Snatch Cluster @ 80% effort, 1.1.1.1 x 4 sets, 5 min
B. Push Press @ 10X0, 8-10 reps x 3 sets, 4-5 min
C1. DL @ 12X1, 2 reps @ 225lb x 12 sets, 30 sec
C2. HSPU, 6 fast reps x 12 sets, 30 sec
D. Muscle-ups, as many sets of 5 unbroken as possible in 7 minutes

Results:
A. 165/170/170/175
B. 185/190/195 - all x 10
C1 + C2- complete unbroken and fast
D. 7 rounds + 3 + f as time ran out

PM
AMRAP Pistols in 1 min x 3 sets, 1 min
+
20 unbroken Chin-ups per min for up to 7 mins
+
10 sets:
10 Ring Push-ups
10 GH Sit-ups
10 GH Raises
1 min rest


Results:
pistols = 28/32/30
pullups = all unbroken challenging
triplet = all unbroken easy

Saturday - "Flow" + Skills
Row 10 min @ 1:55/500m
+
20 fast double unders x 10 sets, 20 sec
+
DB Power Snatch tech work
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 1:55/500m


Results:
rows complete
DUs complete
SA snatch practiced hip power and positioning overhead

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
Event # 3

PM
7 minutes of work @ moderate effort:
15 Back Squat @ 135lb
15 Toes to Bar
Run 400m
--10 min recovery
7 minutes of work @ moderate effort:
15 Push Press @ 85lb
15 Front Squat @ 85lb
Run 400m



Results:
part 1) 2 rounds + 200m run
part 2) 2 rounds + 210m run
notes: part 2 was challenging on shoulders

Week of Training

Tuesday - Oly intense + Oly Stamina + Squat Moderate
A. Snatch, build to a 90% RM for a double
B. Hang Power Clean @ 225lb, 3 reps per min for 10 mins
C. Back Squat with Chains @ 20X1, 7-5-3, 5 min - 90% effort per set

Results:
A. 175/185/195/200x2
B. complete - challenging but much more in tank
C. 235/255/270 - all plus 60lb of chains

Wed - AM - MAP Airdyne, PM - 60/90/120 LEnd - fatigue sets
AM
15 x 50 sec Airdyne @ 50%/70 sec Airdyne @ 80%


Results:
complete - feeling good

PM
5 sets @ 95% effort:
21 Thrusters - 75lb
21 Chin-ups
Rest 5 min b/t sets


Results:
1:09/1:07/1:07/1:05/1:04 - fairly easy

Thursday - off

weekend volume + "Amanda" PR

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Hang Power Clean, 5-5-5, 5 min
B. Push Jerk, 15-15-15-, 5-7 min - focus on quick turnover of reps, no pausing at all
C. DL @ 225lb, 15 touch n go reps x 5 sets, 2 min


Results:
A. 225/230x4+f/230x5
B. 165/170/175 - all felt fast
C. complete

PM
10 unbroken HSPU per min for up to 10 mins
+
15 unbroken Chin-ups per min for up to 10 mins
+
5 sets:
20 Pistols
20 GH Sit-ups
20 GH Back Extensions @ 2020
2 min b/t sets


Results:
kipping HSPU - 4 rounds + 9 + 1 + 5 in the 6th round + 1 + 1 (wanted to see how i managed after I failed)
butterfly pullups - 10 rounds complete fairly easily
+
5 rounds= 2:30/2:36/2:38/2:34/2:42 - pistols were easy

Saturday - "Flow" + Skills
Row 10 min @ 2:00/500m
+
20 fast double unders x 10 sets, 20 sec
+
Turkish Get-up tech work with 32kg KB - few reps per arm
+
20 fast double unders x 10 sets, 20 sec
+
Row 10 min @ 2:00/500m


Results:
row complete
DUs complete no breaks
TGU - 4/arm with 70lb, 1/arm with 88lb, 1/arm with 100lb
DUs complete - a couple breaks
row complete

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
"Amanda"


t=3:42 (PR by 2 seconds)
PM
10 minutes of work @ moderate effort:
10 Back Squat @ 135lb
10 Toes to Bar
Run 200m
--10 min recovery
10 minutes of work @ moderate effort:
10 Front Squat @ 85lb
10 Knees to Elbows
Run 200m


Results:
part 1) 6 rounds
part 2) 6 rounds + 5 squats

4/18 - more PAIN

Wed - AM - MAP Airdyne, PM - 60/90/120 LEnd - fatigue sets
AM
15 x 1 min Airdyne @ 50%/1 min Airdyne @ 80%


Results:
complete - felt fine

PM
2 x Run 400m @ 95-97%, rest 4 min b/t sets
+
15 min
+
2 x Row 500m @ 95%, rest 6 min b/t sets
+
15 min
+
2 x @ 95%: 15 Power Snatch @ 95lb/15 Burpees/15 Power Snatch @ 95lb/15 Burpees, rest 7 min b/t sets


Results:
400m run = 61 sec for each
500m row = 129.4/129.5
couplet= 2:38/2:54 - all unbroken but burpees were VERY slow - had no power left and really didn't think I was going to get through it