Training Week – August 14

After returning from Tahoe and sitting in the car for 7 hours I really wanted to move my body. I didn’t have the mental focus to do a 2k row for time as was prescribed by my coach so I decided to work the Olympic lifts. With my competition two weeks away I felt like I needed some more reps with these two moves. Here are the highlights from Sunday and the rest of the week that followed.

August 14

Build to a heavy Snatch – 225lbs

Build to a heavy Clean and Jerk – 285lbs (personal best)

[youtube=http://www.youtube.com/watch?v=uDZVE3GQbbk]

August 15

Front Squat x 3reps – 300lbs (personal best)

August 16

Back Squat 6 sets x 2 Reps @ 30X0; rest 2mins between sets – 345lbs for all 6 sets

Build to a Heavy Clean – 295lbs

August 17 – OPT “Will” Training

30 man makers – 35/25#/h (5:01)
rest 5 min
50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees (4:11)
rest 5 min
50 KBS – 2pd/1.5 pd (4:03)
Row 350 m
rest 5 min
Max Cals – AirDyne – 3:30 (67)
August 18th – Double Day
Part 1 –
150m Sprints x 10 sets; rest 3mins between efforts
*my times ranged from 21.3 sec to 22.5 sec
Part 2 –
A. Deadlift @ 55% – 8 sets of 3 reps; rest 30 sec (225lbs)
B. High Hang Power Snatch – Build to a tough single (205lbs)
C. Touch and Go Power Snatch – 10 reps x 3 sets (115, 135, 135)
[youtube=http://www.youtube.com/watch?v=Oe2hB-iGDxU]
3 Rounds for Time @ 90%
10 KB Snatch R
10 KB Snatch L
15 Toes 2 Bar
[youtube=http://www.youtube.com/watch?v=OD5gEDeDDIc]
Rest Day tomorrow. I’m ready for that.
MF