Monday - Oly intense + DL Speed + Oly Stamina
A. Squat Clean Cluster, 1.1.1 x 5 sets, 7 min
B. Clean Grip DL @ 11X1, 2 reps @ 50% RM x 12 sets, 45 sec - focus on speed off floor, follow tempo, reset b/t reps
C. Split Jerk, 15-12-9, 5-7 min
B. Clean Grip DL @ 11X1, 2 reps @ 50% RM x 12 sets, 45 sec - focus on speed off floor, follow tempo, reset b/t reps
C. Split Jerk, 15-12-9, 5-7 min
Results:
A. 225/235/245/250/250x2+f (failed on the last squat half way up, which is promising) - felt great - video below
B. complete at 205lb
C. 145/160/180
set #4 - 250lb cluster
Tuesday - AM - LEnd tester, PM - MAP Scenarios
AM
For time:
30 Thrusters - 95lb
30 Chest to Bar Chin-ups
30 Push-up Burpees
*Goal is sub 2:45 min
Results:
t=2:40 - smoked for a while afterward, but felt great throughout!
PM
For time @ high aerobic:
OHS - 65lb - 20,15,10,5
Double Unders - 50,50,50,50
+
3 min recovery on Airdyne
+
800m Run @ high aerobic
+
3 min recovery on Airdyne
+
5 rounds @ high aerobic:
7 ring dips
7 toes to bar
14 air squats
+
3 min recovery on Airdyne
+
800m Run @ high aerobic
+
3 min recovery on Airdyne
+
21,15,9 rep rds @ high aerobic:
Hand Release Push-ups
KBS - 24kg
+
3 min recovery on Airdyne
+
800m Run @ high aerobic
Results
part1: 4:35
part2: 3:17
part3: 2:51
800m runs: 3:15/3:25/3:04
*transition times were about 30sec to 1min
*transition times were about 30sec to 1min
notes: DUs still need work as I get extremely tired quick. I was very fatigued after this day.
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