Week 2 7/7/2014-7/12/2014

*Note: Front Squat days you need to include a warm up with sit ups, good mornings, and some jog to sprints. Pay extra attention to rolling the Hip Flexors, stretching the abdominals, Lats, and triceps. 

Day 1

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Front Squat     145x5 170x5 195x5 220x5 250x5 (PR day)

250x5 (fairly easy)

B. Close Grip Bench Press 5,5,4,3,2 @22x0 *Same weights as last week

 

all same weight missed the last one

C. EMOM 5 :20 Max Kipping Pull Ups *Log your sets

12,13,9,8,6
D.  10 Rounds (Not for Time)  

3 Strict Muscle Ups

6 Toes to rings 

15 Double unders

7/8/14

Clean Technique: 5x Each
     -Clean Pull past knee
     -Clean Pull
     -Power Clean Above Knee
     -Power Clean to Front Squat
     -Clean to Push Jerk
     -Split Jerks


A. Clean Complex (2 Clean Pulls + 2 Power Cleans + 2 Push Jerks)

     60% 70% 80% 85%

147,171,196,210 (bad form at 210)

B. Handstand on rings practice

couldn't get the full handstand

C. Max Set Strict HSPU, rest 1:00 + Max Set Kipping HSPU

11,9

C. 3 Sandbag Ground to Shoulders (100lb)

    Max Sled Push in :20 (135lb)
    Rest 5:00
   x 7
Hell

D1. GHD Sit Ups 3 x 10 @22x1
D2. Weighted Back Extensions 12 with (2) 53lb KB 

WEDS OFF

 

Day 3 

A. Back Squat 70%(2x5) @22x1

B. Deadlift 5 Reps @360lbs

C. Weighted Pull-ups 3x5 2.5-5lbs heavier than last week

D. 10:00 (75%)

     40' Sled Pull 135lbs     

     4 Alternating KB Clean & Jerks (70lb)

     4 Box Jumps (36")

     120m row

     Rest 3:00

     10:00 (75%)

      5 Pistols (Alternating feet, 3 weak side, 2 strong)

     10 Double unders

     15 Wall Balls (12')

E. Handstand walks 3 attempts at a max distance

1st Attempt 74' PR

A. Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

B. Front Squat 60x5 70x5 80x5 90x5 105x3 80x8

147,172,196,220,255,196

C. 2 sets of: 5 strict HSPU. Rest 20 seconds. Max kipping HSPU. Rest 2 minutes.

D. 

     3 Wall Climbs

     30 Cal Air Dyne

     30' Burpee Broad Jumps

     30 Double Unders

     x 5 (90% Effort)

     Rest 1:00

E. L-sit holds (Rings) accumulate 3:00 in as few sets as possible, legs at 90 degrees

Day 5 

Competition work.