Week 2

Monday

A. Every 15 minutes:

1. 30 DL 305

20 c2b pull-ups 

2. With a partner

30 snatches 165 must be sets of 5

All ub....obviously

3. 2 rope climbs 15' 5 bbj 30" rest 30 seconds x 2

B.  1 Thruster @235 x 4 sets; rest 90

C. Race 2 40 thrusters @235

D. For time:

10 DL 305

10 c2b pull-ups

1 RC 15'

7 snatches 165 (snatches were ub.....obviously)

Overall good day, shoulders are still fatigued a bit. Race 2 went well, I'm excited for that one. 

Tuesday 

A. S2oh 5x2 @77% did 1 pp + 1 split jerk @245x2 sets 265x3 sets

B. 15 minutes freestanding hspu practice 

C. 2x10 kb clean and jerks 53#/hand

D. AB sprints @95% 20 seconds on rest 4 minutes x3 sets

Wednesday 

AM-

Needed to squat! Feel like my legs are getting weak and I can feel it in my dip and drive doing push presses

A. Build to a moderate back squat triple

135x10 185x8 225x6 275x4 315x3 345x3. The warmup made the weights feel LIGHT. 345 was fast so I called it there.

B. Back squat 3x10 @225; rest 2 minutes went SLOW on the way down. Breathing felt great, weight felt light throughout the sets.

PM

A. Match 1 ( each race has the name of a mountain, match 1 is named Kilimanjaro) race 2

40 thrusters @235/145

We went pretty fast

B. Build to a tough DL concentric only 

EMOM 5

3 DL @305

C. Match 1 races 5 and 6

40 DL 305

40 c2b pull-ups

4 rope climbs 15'

40 ground to oh 165

Thursday

A. 3 sets not for time

HS walk 50' 20 air squats

B. 3 sets for time

8 kb c and j 53/hand

4 deficit kipping hspu

2 mus

C. Kilimanjaro race 8

60 5" deficit hspu

30 10" deficit hspu

10 freestanding hspu

D. Kilimanjaro race 7

Clean ladder 

Friday

AM

A. Cyclist squats 4x8 @40X0; rest 2 min

135,135,135,185, 225, (last set a mechanical drop set) 225+8 back squats @225+8 sissy squats 

PM

A. Build to a heavy ish snatch +2 OHS 

231 for a power snatch + 2 OHS

B. Match 1 race 1 practice

5 snatch 155

5 bj 30"

4 snatch 185

4 bj 30"

C. Match 1 race 10 practice

3 males through:

12 OHS 165

25 t2b

10 DB pistols 50#

10 mus

20 bbjo 30"

Saturday 

Trained at Danny's work Alpha 1 Fitness, amazing facility.

A. Kilimanjaro race 2

40 thrusters @235

We went faster than last time ;)

B. Kilimanjaro race 7: Clean ladder practice 

265 with power cleans for myself

C. Kilimanjaro race 11 

I did burpee ring touches 

D. 3x 20 seconds sprints on the Xpo sled; rest 3 min 

The Xpo sled us pretty much a prowler but on wheels with resistance so there is no noise, also has the added benefit of consistent friction between surfaces, unlike the prowler where if you hit a rough patch on the asphalt it'll halt your sled. I want one!