Friday 18.04.2014

AM

5x1000m row @70%
90s rest

3:45, 3:45, 3:45, 3:45, 3:42

PM

A. Hang power snatch; 3x2@70%
56kg

B. Snatch; 5x1@85%
85kg

C. Hang power clean; 3x2@70%
77kg

D. C&J; 5x1@85%
107kg

8x50m sprint (walk recovery)

5 minutes rest

3 RFT:
15 burpees
30 KB swings @24kg

5 minutes rest

4x50m sprint (walk recovery)

Sprints between 6-8s, these were not 100% all out as the slight hip/groin strain was in the back of my mind.

6:26 - just felt slow

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

Back Squats, C&J's and Sprints

AM

Conditioning
3RFT: (12 minute time cap)
15m HS walk
50 Double unders
8 HSPU
4 Squat clean - 90kg

11:10

PM

Back Squat - Triple
60
80
100
120
140
150

Conditioning
3 Rounds individually timed:
2 C&J - 85% 1rm (102kg)
400m Sprint
- Rest to full recovery

1 - 1:53
2 - 1:58
3 - 1:46

1 Hour Pilates