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

Saturday 27/8/16 adv str wk 1

AM

A. Snatch power jerk + overhead squat (OHS) – 15 x 1+2 @ 65%+ 1RM OHS, go every 90 seconds = 78-105 (failed last rep, wrists)

B1. Clean and jerk ascending ladder with 20 DU buy in, Go every 75 seconds
Every 75 seconds, move up in weight each 75 seconds = 85-132.5

REST 5 minutes

B2. Repeat the ladder from beginning but without double unders = 85-125

PM

A. Front squat
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets = 130 w/belt
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set = 111/115/118

B. Alternate
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2 = 60 all
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1 = 85 all

C. Rotate through
C1. DB Bench press – 3 x 12 @ AHAFA, rest 1 minute before C2 = 32 all
C2. Single leg deadlift – 3 x 12/side @ AHAFA, rest 1 minute before C3 = 25/28/28
C3. Band pull apart series – 3 x 5 / movement (40 reps per set), rest 1 minute before C1 = yellow band

Saturday 27/8/16 adv str wk 1