Fell behind in posting some of my workouts, since my computer crashed last week, and just got back last night. I had a pretty good two weeks of training, and felt good with everything. My conditioning has slowed a little bit, due to alot of strength over the last couple of months, and this coming weekend will be competitin in the OPTATHLON, and will see how that will go, but doing more for fun, and competing with others.
Snatch @ 220 lbs…
OPTathalon Prep Week – Oct 1st
Monday
A. Clean and Jerk, build to a 1RM
B. Above Knee Power Clean off blocks, 3 moderate effort reps x 3 sets, 2 min – drop each rep
C. Front Squat @ 20X1, 3 reps @ 80% RM x 3 sets, 2 min
D. 10–>1 unbroken C2B Ladder for time
Tuesday
Standing Triple Jump, 1 max effort rep x 5 sets, 1 min
Max Jump: 9 Feet or So
+
1 Max effort OH Toss every 30 sec for 10 minutes
Did not record
+
10 x 30 sec Double Unders/30 sec rest
+
3k Run @ 50%
Wednesday
Run 1,600m @ 90%
5:17
+
Walk 10 min
+
10,9,8,7,6,5,4,3,2,1 @ 90%:
KBS – 32kg
Burpees
+
Walk 10 min
+
21,15,9 @ 90%:
Thrusters @ 65lb
Box Jumps – 30″ – step down
+
Walk 10 min
+
5 rounds @ 90%:
10 GH Sit-ups
10 Chin-ups
10 OHS @ 65lb
Thursday – off
Friday
A. Clean and Jerk, 1 rep x 9 sets, 2 min – 3 sets @ 70% RM, 3 sets @ 75% RM, 3 sets @ 80% RM
B. Build to tough single in Squat Snatch,
Worked to 220 lbs…
C. 3 Muscle-ups per min for 10 minutes
D. 3 sets:
45 sec Row @ 97% – damper 5
45 sec rest
45 sec Row @ 97% – damper 5
8 min rest
Sunday
Run 1,600m @ 80%,90%, 5 min
+
10 min rest
+
21,18,15,12,9,6,3 for time:
Thrusters @ 65lb
Chin-ups
+
10 min
+
100 Burpees to 6″ OH for time
About 7 Minutes and 10 seconds
Saturday- off
Had a wedding all day and night!
MAP Work: