Training 3.2

Week 2

Monday 7.9.12

A1. Bench Press @ 30X1- 6-8 reps x 3; rest 10 sec
   65# x 8; 75# x 8; 85# x 6

A2. Strict Pull Up Cluster- 1.1.1.1.1.1 x 3; rest 2 min

B1. HSPU (strict into kipping) max reps x 3; rest 10 sec
    5, 4, 4 .... all kipping

B2. Ring Rows @ 30X1 feet elevated- 12-14 x 3; rest 10 sec
    12, 12, 10

C1. Bar Dips @ 20X1- max reps x 3; rest 10 sec
     5, 5, 4

C2. Ring Push Ups @ 20X1- max reps x 3; rest 10 sec
     5, 5, 5

C3. Pull Ups- max reps x 3; rest 3 min
     15, 12, 10.... i just wasn't feeling these today. way heavy

Tuesday 7.10.12

A. Static Hang Squat Snatch Cluster from knee cap- 1.1.1 x 3; rest 2 min
     55#, 65#, 75#

B. Squat Snatch Cluster- 1.1 x 3; rest 3 min
     75#, 85#, 95#.... although i feel unsteady at times, these felt strong! VIDEO of 85#

C. Power Clean & Jerk- 3 reps @ 70% TnG EMOM for 5  min
     100#

D. Power Clean & Jerk- 2 reps (5lbs heavier) TnG EMOM for 5 min
     105#

E. Power Clean & Jerk- 1 rep (5lbs heavier) TnG EMOM for 5 min
      110#

+

Run 8 min out @ easy pace, get back in 7 min (no stopping to walk)

Wednesday 7.11.12

A1. DB Press @ 30X1- 8 reps x 3; rest 10 sec
    20# DB

A2. Kipping Pull Ups w/ 10lb vest- max reps x 3; rest 2 min (at least 5 reps/set)
    10, 8, 8

B1. Bar Dips @ 30X1- 5-8 x 3; rest 10 sec
     5, 5, 5

B2. Toes to Bar- 12 unbroken reps x 3; rest 2 min
     8 unbroken each set....i completed all 12 but only 8 unbroken :(

+

7 rounds for time

5 Pull Ups

10 Push Ups

15 Squats

*goal is 5 minutes or less
    7:05 :( another sad face....this day just wasn't my best.

Thursday 7.12.12

A. Squat Clean Cluster- 1.1.1 x 3; rest 4 min (start @ 125lb & try to build)
   125#, 130#, 135#!

B. Push Jerk/Split Jerk- 1.1 x 4; rest 2 min (start @ 115 and build)
    115#, 125#, 135#, 135#!!! push jerks felt weird since i haven't done this movement in forever but i was able to get the weight up! VIDEO of 125#

C. Dead Lift @ 51X1- 4 reps x 4; rest 3 min (start @ 70% and build, all 3 sets should be tough)
     155#, 165#, 175#, 185#

+

Sled Sprint w/ 55lbs on top- 20 sec ALL OUT; rest 3 min x 3

+

Sled Walk w/ empty sled- 60 sec steady walk/45 sec rest x 3
     RAINED OUT

Friday 7.13.12

10 min @ medium effort

5 Pull Ups

10 Wall Ball, 10lbs

150m Run
    5+3

5 min rest

10 min @ medium

5 Push Ups

10 KBS, 36lbs

150m Row
     5+5 accidentally ran the first round but rowed the rest

5 min rest

10 min @ medium

5 Toes to Bar

10 Burpees

150m Run
     4.....eew burpees