A. Clean & Jerk; build to heave single in an every :90 for lifts. for 10-15 lifts, starting at about 70% or so
209, cleaned 220 x2
B. some lighter drop sets, working speed between triples and doubles at 165
C. 13.4
7 min clock as many rds as you can, ascending ladder
3 clean and jerks 93
96. Should do more tng. go fast on the bar with tngs for last minute.
Muscle up work: 2/2/1/1/1/1
C.Back SqT – 3×3 @90% of Mondays SqTs
236
D. Accumulate 2-3 min of Pbars L-Sits
E. 3 rds
25 reverse hyper @25%
20 banded scap squeezes
30’ waiters carry each arm
10 weighted GHD Situps
10-12 double DB seated bent over rows
F. 10-20 min Recovery Session at Z1 Pace: 3808
Tuesday, 020315
A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @ 225
*straps allowed
B.
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3
2/2/1
C. MAP Training ; increasing % output
amrap 10 @80%
10 cal bike
12 hang power clean (95/63)
30 Double Unders
5+3
rest 4 min
amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
3+10+27′
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!
D. 3×10 GHDs
MONDAY, 020215
am
A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing:
108/113/118/118/123/128 (missed third)/128/133/138 (missed third)/138 (missed third again)
B. Back SqT – 3RM for the day + 1×3@90%
http://www.youtube.com/watch?v=0HMHI7slgBM
263 for 3/273 for 2
C. 4 sets of TnG HSPU; rest 1:30 minute between
*no resting on head
15/12/9/10
D. Row
:30 on hard
:30 on easy
1 min on hard
1 min on easy
1:30 on hard
1:30 on easy
2 min on hard
2 on easy
1:30 hard
1:30 easy
1 min hard
1 min easy
:30 hard
:30 easy
3405
pm
A. Running clock
3 min max burpees to 6’ target
57
directly into 6 minutes for max clean and jerk
193
into 9 min amrap of,
10 Thrusters (95/63)
10 t2B
10 Box Jumps (24/20)
6+11
B. Assistance Work
5 rds
15 banded scap squeezes
10 barbell curls
10 Plate overhead Extensions
10 Banded Good Mornings