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

Wednesday 5/10/16

AM
Weightlifting 101 (finish yesterdays session):

A. OHS Complex
2×5:
(1) down slow, up fast, without pause in the bottom position;
(2) down slow, up fast but with a three second pause in the top- and bottom position;
(3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

3. Snatch warm-up f. the ground
2×3:
Three seconds pause in the starting position of all lifts and in the overhead position of the muscle snatches and the catch position in C, D and in the bottom position of the full snatch.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch.

4. Power Snatch + Snatch
4.1 Find your daily max in power snatch + snatch – lower bar to floor.
= 95kg

4.2 Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.
= 76kg

5. Power Clean + Power Jerk
5.1 Spend three full minutes playing around with an empty barbell. Make sure that you are warm in all vital positions; especially front rack, front squat and narrow grip overhead.

5.2 Do ten singles at the same weight you would normally use for the Clean & Jerk Warm-Up
= 60kg

5.3 Find you daily max in singles
= 110

5.4 Drop down to 80-85% and do five sets of one power clean + two power jerks
= 100

PM

4 rounds:
8 KB FS @2x40kg
90″ row @85%
2’R

4 rounds:
3 RC
90″ AAB @85%
2’R

Wednesday 5/10/16

Monday 26/9/16 adv str wk5

AM
B. For QUALITY
10 down to 1 power snatch @ 50% 1RM power snatch = 56KG
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 toes to bar
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 pistol, alternating (reps either: per side or total depending on your ability) = 20-18-16…2
5 cal assault bike (or 5 burpees if no AB)
= 24.11

PM
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight = 80-95×6

B. Clean and jerk – build to a heavy single (1+1) for the day = 120 – felt tired.

2. Strength
Perform A and B together, alternating for 2 waves (1 set each of A1 – B1 – A2 – B2 – A3 – B3 THEN a second set each of A1 – B1 – A2 – B2 – A3 – B3).
A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1 = 135/135
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2 = 140/143
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3 = 145/150
B. Strict (weighted) chest to bar pull up – Did C2RING
B1. 2 x 5, rest 2 minutes before A2 = BW/”
B2. 2 x 4, rest 2 minutes before A3 = 2.5/”
B3. 2 x 3, rest 2 minutes before A1 = 5/”

Monday 26/9/16 adv str wk5

Thursday 15/9/16 adv str wk4

AM

A. 10 minute EMOM:
10m prowler push @ ascending load = 80-98kg

B. 12′ AMRAP:
15m yoke carry @ 150
15 wall balls
15 cal row
15m standing sled pull @60 = 4+15m yoke

6′ rest

Repeat with 15 Cal AAB instead of Row = 4 + 6 wb

PM

A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes = 100-125 TNG

B. 2-position snatch (snatch + hang snatch above knee) – build to a heavy single (1+1) for the day = 110
2. Strength

A. Back squat
A1. 3 x 2 @ AHAFA (aim to beat last week), tempo free, rest 2 minutes before B1 = 155/157/160
A2. 3 x 4 @ 85%+ of A1, tempo free, rest 2 minutes before B2 = 132/134/136

B. Strict deficit HSPU
B1. 3 x 3 @ as deep as possible, tempo 20X1, rest 2 minutes before A2 = 10 inches all
B2. 3 x 6 @ as deep as possible, tempo 11X1, rest 2 minutes before A1 = 2.25″/”/3.5″

Thursday 15/9/16 adv str wk4

Monday 12/9/16 adv str wk4

AM

Barbell Efficiency
A. Push jerk – 1 x 9, 1 x 7, 1 x 9, 1 x 12 @ moderate load, rest as needed between sets = 80-95
B. Hang power clean – 1 x 9, 1 x 7, 1 x 9, 1 x 12 @ moderate load, rest as needed between sets = 90-110

EMOM 10′: 5 UB MU

PM

Main set
A. Sn pull + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes: 80-100
B. Clean and jerk – build to a heavy set of (2+1) for the day = 130

2. Strength
Perform A and B together, alternating for 2 waves (1 set each of A1 – B1 – A2 – B2 – A3 – B3 THEN a second set each of A1 – B1 – A2 – B2 – A3 – B3).
A. Back squat, tempo free
A1. 2 x 6 @ 72.5-77.5%, rest 2 minutes before B1 = 127.5
A2. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B2 = 136
A3. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B3 = 144
B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA), tempo free – aim to beat week 1 results)
B1. 2 x 6, rest 2 minutes before A2
B2. 2 x 5, rest 2 minutes before A3
B3. 2 x 4, rest 2 minutes before A1

Monday 12/9/16 adv str wk4

Thursday 8/9/16 adv str wk3

AM

8 rounds for time
4 squat snatches @ 80kg = all TNG UB no fails
8 lateral burpees over the bar
16 cal assault bike
= 16.22

PM

A. Power clean – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight = 110-135×3

B. Snatch) – build to a heavy double (2) for the day = 110 (missed 115)

2. Strength
Perform A and B together, alternating for 3 sets (1 set each of A1 – B1 – A2 – B2 THEN a 2nd set each of A1 – B1 – A2 – B2 THEN a 3rd set each of A1 – B1 – A2 – B2)
A. Back squat
A1. 3 x 2 @ AHAFA (aim to beat last week), tempo free, rest 2 minutes before B1
= 150/152/154
A2. 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 2 minutes before B2
= 137/137/138
B. Strict (weighted) dip
B1. 3 x 2 @ AHAFA (aim to beat last week), tempo 20X1, rest 2 minutes before A2
= 48/48/50.5
B2. 3 x 5 @ AHAFA, tempo 11X1, rest 2 minutes before A1
= 28/28/28

Thursday 8/9/16 adv str wk3

Tuesday 6/9/16 adv str wk3

AM

A. Back squat
A1. 2 x 8, rest 2 minutes before B1 = 125/130
A2. 2 x 6, rest 2 minutes before B2 = 130/135
A3. 2 x 4, rest 2 minutes before B3 = 135/140
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps). For the 2nd wave aim to match or beat your 1st wave.
B. Strict (weighted) chest to bar pull up
B1. 2 x 4, rest 2 minutes before A2 = 5/7.5
B2. 2 x 3, rest 2 minutes before A3 = 7.5/10
B3. 2 x 2, rest 2 minutes before A1 = 10/12.5

PM

A1. Deadlift
1 x 10, rest 2 minutes before A2 = 180
1 x 8, rest 2 minutes before A2 = 183
1 x 6, rest 2 minutes before A2 = 188
A2. Push press – 3 x 2, rest 2 minutes before A2 = 117 all
B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 8 / side, rest 2 minutes before B2 = 100
1 x 6 / side, rest 2 minutes before B2 = 105
1 x 4 / side, rest 2 minutes before B2 = 110
B2. Push press – 3 x 5, rest 2 minutes before B1 = 107.5 all TNG
C. Alternate C1 and C2 (Quality is more important than quantity. Reduce reps as needed to stick to the tempo.)
C1. Single arm DB row – 4 x 8 / side, tempo 1011, rest 1 minute before C2 = 55 all
C2. GHD back extension – 4 x 15, tempo 2011, rest 1 minute before C1 = 16 all

Tuesday 6/9/16 adv str wk3