Wk 2 squat and cleans

Back squat tough 4rm
219. Pretty easy

Squat clean, hang squat clean. No drop. 1.1
207. Pretty easy

Split jerk from rack 3-3-2-2-1-1
185, 205, 225

Single leg RDL with barbell 10/lg x 3
75# but epic fail. Couldn't hold lumbar extension and wobbled a ton

Kipping hdspu 1.1.1.1.1 @ depth
Skull mat + 10kg rogue, 2 x 10lb bumper, 1 x 15lb bumper.

Ghd raises on red ghd 6-9 x 3
Completed

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Wk 2 MAP moderate effort

30min:
20 x double unders x 3
15 cals AD
10 lengths running
5 t2b

6 rds + 20 double unders

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Wk 2

3rm tough front squat
217, wasn't very hard

Snatch single
175, failed 185, did 185 from hang last week

Snatch 10min Emom @ 80%
140 completed

Kb front rack walking lunge 8-10/lg @ 24kg x 4
Completed

CTB x 16 x 4
Completed not unbroken

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Wk 1 day 5

Back squat 6rm
195- bit of knee pain here from load during week

Snatch pull-above knee hang power snatch-snatch balance @ 115 emom x 10
Completed

Power clean-push jerk-split jerk @ 155 emom x 10
Completed

Amrap 15mins:
Burpee Muscleups 1,2,3,4,5 etc
Wall walks 1,2,3,4,5 etc

One rep of rd 6 at 10mins. Screwed up length of wod.

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Wk 1 day 4 Map training high effort

30-20-10:
Wall balls
Double unders
Kb swing 24kg
Double unders

9:21

25 mins rest, not fully recovered

3 rds:
20 kb push press at 16kg each hand
20 burpees no jump
40 cals AD

16:21

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Wk 1 day 3

Build to a tough 6rm back squat
205

Build to a tough 1.1 clean and split jerk
210

85% of clean and split jerk 1 x 7 emom
165

D1. Ghd raises on red ghd 15-20 x 3
15 each rd

D2. Amrap kipping hdspu x 3
12,11,14

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Map training

20 min:
10 ghd sit ups
10 cals air bike
10 burpees
300m row

4 rds + ghd + air bike

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Wk 1 New

Front squat build to a tough 5
135/185/205

Above knee hang snatch build to a tough 1
185

Snatch/above knee hang snatch 1.1 x 8, 1 min rest
Completed until last rd, 151#

D1. Front rack bb reverse lunges 6/lg x 4
115#
D2. CTB x 15 x 4
Not completed unbroken

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Squatting

1 x 6 back squat @ 95%
233

Couldn't do anything else, upper body still much too sore

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Power clean touch and go triple
90kg

Back squat 1 x 6 @ 95% 1rm
106kg

Single leg bb hip thrusts
10/lg x 3
95#, really struggled today

Bb hip thrusts 2 x 20
60kg

Weighted side bridge x 60s x 3
25# DB


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Upper body and rowing

30 hdspu for time @ 5" depth
9:34

10-1 CTB ladder
6:16

1500m row x 3 @ 1:58/500m
6 min rest
Failed 3rd set

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Snatch + squat

3 position snatch
155#

92% 1rm back squat 2 x 6
225 lbs

Ghd raise 6.6.6
Completed

3 rds:
R Side bridge 30s
15s rest
L Side bridge 30s
Front bridge 30s
Rest 15s

Completed. 30# DB for side bridge, 70lb bag for front bridge

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