Friday

Rest Day

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Monday

last week of the lifting cycle
Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat – 75% x 2, 80% x 2, 85% x 2, 2RM
Good Morning – 3×5

Post Inferno wod : am easy 5 km Row every 1 km practice skill work for Bray comp.

4/5/14

4th
AM
Row 1k 3:29/pace
rest 2min x 4
rest 4mins after the 2nd row
row 1km r 2 min x 4
3;28.2, 3:28.4 3:30.4 , 3:28

PM
A. PC x 1/Push press x 2/Push jerk x 1/SJ x 2; rest 2mins x 6 bulid per set Built to 90missed the secon sj
C. emom – 14mins
odd – 10 KBS 2pd
even – 1 MU + 6-8 ring dips
+
5 min amrap 95% effort compare to 3weeks ago
DB snatch 4 right 75#
DB snatch 4 left 75#
20 DU

rest 8mins

5 min amrap @ 95%:
30 DU
5 burpees
7 wall balls 20# 10′ target

3/5/14

AM
Run 20mins fasted easy pace
Bike easy pace off road 20mins fasted
Felt good, did hilly run in ballinastoe woods

mid day
A. OHS @30X1; 2-3×5; rest 3mins build per set Built to 45 x 3 taking the shoulders nice and easy
+
Thrusters from rack x 10 build per set built to 80
rest 10sec
amrap CTB chin ups 30,32,30
rest 3mins x 3
+
for time
10min amrap 80-90% effort
4 wall walks
3 wtd chin ups omni grip 10kg attached
2 burpee MU
1 36″ box jump

Training week up to Fri 25

22nd
Swim interval 30 :30 c 30 rds

Fs 120 x 3 x 10 rds

Leg press Max weigth plate no 20 x 12 resp

50 towel chins 2;07

50 puhups 1:12
50 sit ups 50 squats

23rd
Sn Deadlift cluster 1.1 r 10 sec x 5 rds @ 100 kg ( Max weight in the gym)

Db bent torso ro 15 kg x 20 reps

pm run x 2 mins r 90 sec x 5 rds

24 th ( missed am Rwo, subbed for swim interval instead.
Made up my own Map sessions with what I had.