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.

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TTP Advance SPP wk2

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

Friday 16/9/16 adv str wk4

AM

A. Alternate A1 and A2 (as heavy as form allows (AHAFA), tempo free)
A1. Deadlift
1 x 10, rest 2 minutes before A2 = 183
1 x 8, rest 2 minutes before A2 = 187
1 x 6, rest 2 minutes before A2 = 190
A2. Push press – 3 x 2, rest 2 minutes before A2 = 118 (shit tech)/113/113

B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 12 / side, rest 2 minutes before B2 = 85
1 x 10 / side, rest 2 minutes before B2 = 95
1 x 8 / side, rest 2 minutes before B2 = 105
B2. Push press – 3 x 4, rest 2 minutes before B1 = 110 all

PM

A. For time
30 power cleans @ 85/60kg (185/135lbs)
50 (deficit) handstand push ups @6″
Time cap. 12 minutes = 8.31

REST 10+ MINUTES
B. 2 rounds for time

15 deadlifts @ 125/85kg (275/185lbs)
25 (chest to bar) pull ups
Time cap. 10 minutes= 3.47

REST 10+ MINUTES

C. 3 rounds for time
15 thrusters @ 60/40kg (135/95lbs)
25 GHD sit ups = 6.17

AAB/push up/running/ohs/hsw/box jump partner fun.

Friday 16/9/16 adv str wk4

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

Saturday 10/9/16 adv str wk 3

AM
A. Power jerk + split jerk – 12 x (1+1) @ 65%+ 1RM jerk, go every 90 seconds. Start @ 65%, move up on weight every 2 to 3 lifts if moving well on all lifts, otherwise stay with the same weight = 90-120

Strength:
A. Front squat
A1. Build to a heavy single (1) for the day, rest 3 – 4 minutes between sets = 140
A2. Back off sets – 3 x 3 @ 80+% A1, rest 3 minutes between sets. Start @ 80% of A1, add load on each set = 120 all.
B. Alternate
B1. Strict press – 3 x 8 @ 75%+ (AHAFA), rest 2 minutes before B2 = 65 all
B2. Barbell bent over row – 3 x 8 @ AHAFA, rest 2 minutes before B1 = 90 all
C. Rotate through (aim to beat last weeks weights on C1 and C2)
C1. DB Bench press – 3 x 8 @ AHAFA, rest 1 minute before C2 = 40 all
C2. Single leg deadlift – 3 x 8 / side @ AHAFA, rest 1 minute before C3 = 35 all
C3. Band pull apart series – 3 x 5 / movement (40 reps per round), rest 1 minute before C1 = yellow band.

PM

B. Clean and jerk (singles), build load up progressively, start @ 60% build up to 85%
B1. Go every 30 seconds for 5 to 10 total reps
B2. Go every 45 seconds for 5 to 10 total reps
B3. Go every 60 seconds for 5 total reps
Built from 87.5 – 123.

Clean Speed Ladders:

70-75-80-85-90
75-80-85-90-95
80-85-90-95-100
100-105-110-115-120
105-110-115-120-125
90-100-110-120-130

“I go You Go” 30 mins:
100m run
4 mu
6 paralette hspu
8 kb snatch from floor @32kg alternating
10 pistols

Saturday 10/9/16 adv str wk 3

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