training week 6/1-6/7

Week Two  

Day one 

1. 1RM Squat clean 

315  

Rest 4 min  

2. AMRAP wall ball @ 30/20 in 3 minutes  

Rest 12 min 

3. AMRAP 5 

1 squat clean @ 165/110 

1 s2o @ 165/110 

33 reps 

Day two 

1. 1RM Strict Press 

180 pounds 

2. 1 RM weighted pull up (include bodyweight + external load) 

160 pound bw+90 pounds= 250 pounds 

Rest 10 minutes 

3. Death by 10 meters  
   20 rounds.  
   
   

Day Three 

1. For time  

50/30 muscle ups 

6:50 

Rest as needed  

2. 5 rft 

500m row 

15 OHS @ 95/65 

15 Burpee 

17:36 

Day 4 rest day/active recovery day  

Day 5  

1. 1RM Push press 

 275 

2. AMRAP 8 mins @ 80% of A 

@225 30reps 

Rest 4 min 

3. AMRAP in 18 minutes of 

15 box jumps @ 24/20 

12 s2o @ 115/80 

9 TTB  

9 rounds +32 reps 

Day 6 

1. Heavy power snatch 

230 pounds  

2. For time 

5 rft 

5 power clean 115/85 

5 Burpee (AFAP) 

+ 

175m row all out 

Rest 10 minutes 

X 3 

round 1 

3:11 

round 2 

3:11 

round 3 

3:02 

Back to blogging!

It feels good to finally be back from regionals and getting back to the grind. Everything is still a little shaky though. My body still hasn't recovered from Regionals and regional prep. A lot of these number I know I can do more but I can't complain, especially knowing how taxing a three day weekend competition can take on your body. Give me a week or two and Ill bee good as new. Monday CP Battery A. 1RM Front Squat  335 B. 1 RM Power  Clean  295 Rest 8 min C. AMRAP in 8 min of Power Clean @ 90% 22 reps at 265

Tuesday A. Close Grip Bench Press (grip is 14-16” apart and tempo is 20X1) 250 pounds Rest 8 min B. for time 20 sets of 5 C2B Pull Up 5:57

Wednesday A. 1RM Deadlift Lactic Endurance Repeatability B. For time 250m Row 15 KB Swing 2pood 25 burpee 15 KB Swing 250m row Rest 12 min X3  Didn't have time to do this one this week. :/

Friday A. 1RM Split Jerk 335 pounds B. Open 14.4 AMRAP in 9 min ladder of C&J @ 135 TTB misread this workout....thought it was ascending reps by 1 starting with one.  Oh well...it still hurt, a lot. Got though 10 rounds.

Saturday A. 1RM snatch 260 B. for time 21-15-9 Deadlift @ 315 Box Jump @ 30” 7:50