01.03.2014 - Fat Bar Power Cleans

4 sets each for time (change order of exercises each set)
15 ball slams @9kg
5 fat bar power cleans @70kg
20 10m shuttles
15 box jumps@24"
3 minutes rest

2:34 - as wrote
2:27 - pc, shuttle, bj, bs
2:21 - shuttle, bj, bs, pc
2:24 - bj, bs, pc, shuttle

Saturday and Sunday

Saturday

5 sets

15 wall ball @9kg to 10ft

5 power clean @100kg

20x10m shuttles

15 box jumps @24"

10 c2b pull ups

- 3 minutes rest

*change the order of exercises each round*

3:23 (as wrote), 

3:15 (pc, sh, bj, c2b, wb)

3:51 (sh, bj, c2b, wb, pc)

4:12 (bj, c2b, wb, pc, sh)

3:55 (c2b, wb, pc, sh, bj)

Hardest rounds were with the power cleans at the end.

Sunday

2 hour recovery walk

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05