Week 2 of Training

6.24 - 6.30

Monday

A.  Snatch - 3 @ 75%, 3 @ 80%, 3 @ 85% (175, 185, 195)

B.  Squat clean - from pause @ knee, 1.1.1.1, rest 3 minutes (225, 245, 255, 265

+

12 minute amrap

7 hang squat cleans @ 175/115

7 muscle ups

7 T2B

(3+13)

Snatches were all done as singles at 175, 185, 195. Rested about 60-90 seconds between each. Squat cleans were 225, 245, 255, 265. The pause was an excellent tool, as it ended up forcing me to pull higher on my hips, which is something that I have been working on. The amrap ended with me getting under my goal of 4 rounds.  My hands were shredding and it got in my head on the last set of muscle ups. Going to start finishing my last round on amraps like these even after the clock expires.

Tuesday

A.  DL cluster, 1.1.1 x 3, rest 15 sec., rest 2 minutes (409, 419, 419)

B.  Power snatch, 3 TnG reps; EMom x 10 (155)

+

4 rounds for time:

400m run

30 power snatch @ 75/55#

(18:07)

Redemption on the deadlifts this week. Got 409 for the first cluster and 419 for the last two.  Did these all with a hook grip and focused on keeping my hips low and getting a dynamic start. These essentially became Clean Grip Deadlifts. Not the best tool for training touch and go, but there will be plenty of time for that as we get closer to competitions. For now I think I need to break the ground more dynamically, which will hopefully translate to a higher 1RM and more explosiveness on my cleans. The power snatches were done with 155, which was a little lighter than I had in my head going into the day, but it turned out to be some good practice. My mind kept thinking back to 12.1 and how I had to do singles with 165 when I really should have banged out some doubles or triples as the clock started to wind down. 

The conditioning here was just a grind and came down to keeping the rest between the sets of snatches as short as possible. Still need plenty of work on that, but this was a good start.

Wednesday

30 mins of Z1 biking and rowing

Mobility

Did this right out of bed at the school gym. Felt great to get moving nice and early and definitely helped get rid of some of the soreness from the previous day.  Aiming to do this every week.

Thursday

A.  Snatch x 1 + snatch balance x 3 x 4 (189, 194, 201, 211)

B.  Split Jerk cluster, 2.2.2 x 3, rest 20 sec., rest 3 minutes (221, 231, 231)

C.  6 minute am rap of 10 UB CTB pull ups (6 sets)

D.  Reverse Hyper - 3 x 12, rest 2 minutes (66, 90, 90)

Snatches and snatch balances felt a little off today. Was really focused on bringing the bar down safely and smartly between reps and it took a little away from my thoracic extension in my warm up.  Need to start throwing more mobility work for this in every day sessions. One of the last pieces of my mobility puzzle.  The jerks were stupid as usual. Need so much work in this area, they just never feel consistent. Each jerk is a mystery as to how I am going to land or feel in the catch. Something that needs to get better. For the CTB, I decided to focus on my butterfly and did a set on the minute for the 6 minutes.  These felt pretty good, hands got chewed up a little. Perrin told me afterwards that my right foot was doing something weird on the kick, so I will have to film myself next week and see what's going on.  Glad to see the reverse hyper programmed in. Posterior chain work is something essential for longevity and success in this sport, and these are one of the best ways to build it. Will probably do these once a week from now on even if not in the programming. 

Friday

A. Squat clean + split Jerk, 8 x 1 - building (205, 215, 225, 235, 245, 245, 255, 265)

B. 1 1/4 FS @ 65% of 1 RM; 5 x 3, rest 2 minutes (230 for all sets)

+

For time:

1K row

200 wall balls

1K row
(18:07)

Clean and jerks felt a lot better than the jerk clusters did the day before. 245 felt slightly off the first time, so I did it again and then made it through 265 easy. The front squats were good, not much to say about them.  The conditioning could have been a little faster. First row was at a 2:10 pace because I was aiming to not even have my heart rate rise in order to just attack the wall balls. These went 30, 20, 15, 15, 10s until 180 and then a quick 7,7,6.  Last row was in 3:45ish while hitting a 1:32 for the last 200 meters. Was happy with this, but probably could have pushed a little harder on the wall balls.

Saturday AM

Airdyne work

30 sec. @ 325-350 watts

30 sec. off

x20

+

20 sec. row sprint @ max effort

rest 2 minutes x 6

Saturday PM
A. Close Grip Bench Press 4x4 @ 225
B. Arnold Press 3x10 @ 35# KB each hand
C. Weighted Dip 4x5 @ 50#
D. Dynamic Finisher


Done. Airdyne felt a little rough near the end. Hovered between 332 and 361 watts mostly. Occasionally would slack to 310 and then had to pick it up. Looking forward to doing more of these. Rows were good. Started with the damper on 5 and did 114m. Then put it to 10 for the last 5 and did 124, 123, 123, 125, 125 which was basically a 1:20 split time.
Afternoon session came together outside of the programming. Figured the week was over and wanted to hang out with Marc and Brendan, which tends to involve weights. Decided to work on some pressing and upper body strength since there is a day of passive rest tomorrow.  Hopefully I won't be too sore after this.

Great week all around