3 Hard Training Days

8/20
A. Jerk Cluster – 1.1.1.1 x 6; rest 4 min (245, 250, 255, 260, 265, 270)
+
Vehicle Push – 45 sec @ 100% sprint/push effort
Rest Walk 4:15 x 5
+
Leg Less Rope Ascent – 15′
(15 for time) – 10:40
8/21
A. Back Squat Cluster – 2.2.2 x 4; rest 3 min (315, 325, 335, 345)
B. 1-5 Hang Squat Snatch Ladders in 5 min @ 80%; 115#/80# (2 + 1rep)
C1. 7 Ring HSPU; rest 10 sec (all sets unbroken)
C2. 14 back extensions; rest 10 sec (all sets unbroken)
C3. 21 double unders; rest 2 min x 5 (all sets unbroken and 70sec each approx)
D. 200 walking lunges for time (3:48. Stumbled on number 131 but otherwise unbroken)
8/23
part 1:
AMRAP E-ROM HSPU
Run 400 m @ 90%
rest walk 5 min x 5
(9/1:13, 7/1:17, 6/1:20, 6/1:24, 5/1:20)
+
AMRAP Triple Unders in 1 min
1 min rest x 4 (16, 13, 12, 16)
rest 3 hours
part 2:
A. Clean and Jerk – 3 on the minute for 6 minutes @ 75% 1RM (215# – felt very hard)
B. Power Snatch – build to a tough single in no more than 4 sets (205, 225(x-missed))
+
for time: (11:44)
row 500 m
15 squat clean thruster – 155#
row 500 m
15 squat clean thruster – 155#
row 500 m
[wpvideo LaYohxnE]
At the start of the weekend I was extremely excited about my training. James had some really fun stuff planned. Pushing a car, some heavy lifting, and rope climbing. I was going to have a chance to redeem myself after a poor showing in the legless rope climb two weeks ago. I really got after the training hard. A friend visiting from out of town was a really good motivator. Saturday and Sunday went great and I felt absolutely spent. Monday was a needed rest day and Tuesday was meant to be back to training. I hadn’t given much thought as to how I was going to taper myself this week before my upcoming competition. But when I woke up on Tuesday I knew I was only half filled. My tank was still pretty low from the weekend. Body hurting and Tuesdays training looked hard. It didn’t disappoint.
Several days of rough training and matched with hard work days I felt pretty crummy. Not feeling very confident in my ability to recover before the weekend I decided to take both Thursday and Friday of before lifting on Saturday. I’ll update you guys on how things go this weekend in the meet.
On August 24th – dead tired and sore I had the following lifts
Snatch – 231
Clean and Jerk – 275
*my hope is to at least put these numbers up over the weekend, maybe even more!!!!
MF