TTP Advance SPP wk2

AM

Main set
A. Hang snatch + snatch – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight = 80/80/80/85/85/85/90/90/95/95/95/98/98/98/98

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range = 110/113/115/118/120×2

2. Strength
A. For 24 minutes (4 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 4 x 5 @ 77.5-85%. Start at low end of the % range and add load each set to build towards the high end (if possible) = 128/128/131/131
A2. Strict press – 4 x 5 @ 72.5-80% = 65 ALL
A3. Weighted strict chin up – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set) = 9kg med ball x 12 / 16kg x 10 / 21kg x 8 / 28kg x 6.

PM
Session #2 – SPP (Conditioning)
A. 8 minute AMRAP
12 pull ups
21 KB swings @ 24/16kg (53/35lbs)
400m Run
= 2+270m / 3

REST 10 MINUTES

B. For time
30 lateral burpees
30/20 cal AB
30 burpee box jumps @ 24/20″
30/20 cal AB
30 bar facing burpees
30/20 cal AB = 6 cal / 10 cal
Time cap. 12 minutes

REST 10 MINUTES Then repeat both A and B one more time, your aim: match your result from the first go.

TTP Advance SPP wk2

Monday 24/10/16 Shapesmiths wk2

AM
Assault Bike Intervals:
90seconds @9/10RPE x4sets
rest 2mins between.
= Average/max RPM, Average Watts
1. 78/80, 612
2. 78/80, 610
3. 78/80, 611
4. 78/80, 618

FT:
150 DU = UB
50 Med ball GHDSU @14# = 35/15
150 DU = UB
= 5.32

PM
Weightlifting

A. Snatch up to a heavy for the day within 6 attempts = 113
B. EMOM 8 3reps @70% Snatch. = 80kg no misses.
C. Light Snatch Balance 5×3 = 60 all
D. Power Clean & Power Jerk up to a heavy for the day within 6 attempts = 128
D1. Then 2×1.1 @90% = 115
D2. 2×2@80% = 102.5
E. Max rep Power Jerk at 100kgs = 13

Monday 24/10/16 Shapesmiths wk2

Saturday 22/10/16

AM

A. Sotts press – 3×5 – in nanos, snatch grip BTN this was not happening but got a solid warm up out of getting into the positions necessary to try.
B. BTN Sn Grip push press – 100/102.5/105/107.5/110
C. SN Pull – 5×3 = 120 all

PM
Running Clock
@ 0:00
AMRAP 20:
8 Strict Pullups
8 Box Jumps 36″
12 Kettlebell Swings, 32kg/24kg
= 11 rounds

25:00
AMRAP 20:
20 DB reverse lunge @2×70#
20 Handstand taps from wall climb
600m Row
= 4 + 296m

Saturday 22/10/16

Friday 21/10/16

AM
30s @80%, 30s rest x 40 mins:
AAB
DU
ROW
SKI

Felt I needed some easy aerobic to flush out.

PM
STRENGTH
A. Back Squat Warm Up Complex: 5 BS, 5 BS with 2 second Pause + 5×1+1/2 Back Squat three sets. Work on finding the ‘biting point’ of the squat = done
B. Back Squat 3×3 reps that build up to a heavy set = 150/155/160
2×3 reps at 75- 80% = 128
C. Romanian Deadlift 5×3 at 100% of your 1RM clean = 146
D. Jefferson Curls 3×5 Empty Barbell = done

GYMNASTICS & CONDITIONING
a) 3 x attempts at max set of Chest to Bar Pull Ups – did not do as hands felt like they were going to rip from earlier/last week.
b) Ring dips 5sets to a heavy 5rep weighted = 40
c) Handstand; 8 Shoulder Taps into HS walk for 20m x5 = done – shaky on the shoulder taps.

Friday 21/10/16

Thursday 20/10/16

AM
Gymnastics Conditioning: 5 Rounds for Time: Lsit Rope Climb, Legless Rope Climb, Rope Climb = 8.56

rest 10mins

10×3 Ice Cream Makers – did all sets but found these very very tough and probably not the best quality.

PM
Weightlifting Narrow
A. OHS Complex x 3SETS: https://goo.gl/0AJNS8
B. 5 x 2 Power Snatch + 1 Behind Neck Narrow Grip Push Press + 1 Narrow OHS = 90/95/100/105/100
C. 4×2 Clean and Power Jerk to a heavy double = 128
then 3×3 @75% = 96 all

D. AMRAP 40:
15 Kettlebell Snatches, left arm, 24kg/16kg
30 Toes-to-Bar
15 Kettlebell Snatches, right arm, 24kg/16kg
30 Pushups
Run 800m
= 4rds +14 KB Snatch left arm.

Thursday 20/10/16