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Old 07-31-2011, 07:15 PM   #15
Aimee Anaya Everett
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Join Date: Oct 2006
Location: Fabulous Fallbrook
Posts: 121
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Sorry it has been 13 years since I posted a response. We have been traveling!
Here is a week, somewhere in a second part of a 16 week cycle.
Monday

weights in kilos
BS: 71% X 3 X 10 sets
SN DL (I want you to work positioning here, nice and controlled- not fast! Letís try this again!): 65 X 3, 70 X 3, 75 X 3 X 2 sets

→5 rounds:
ē 5 HSPU
ē 5 DU

Tuesday

Power clean: (62 X 2, 67 X 1, 72 X 1) X 2
SN Push Press: 70%X 3 X 3 (% off best snatch)

AMRAMP 6 minutes
3 MU
6 DB thrusters

5 X 30 sec hollow rocks

Wednesday-

FS + Jerk: (72% X 3+1, 76% X 2+1, 80% X 1+1) X 2 rounds (% off best jerk)
(*note 72% X 3 X 1 means 72% for 3 FS + 1 jerk. Make sure you pay attention to the rep changes in these waves)
SLDL: 60kg X 5 X 3 sets

4 sets of 5 box jumps pretty high! Higher than you would use in a metcon. Donít do these for time, do them for jumping power in your legs. So jump down and reset each time to get a good jump. I want you to try to jump up as high as you can and land flat-footed on top of the box. Rest at least 90 seconds between each set.
3 X 10 weighted sit-ups (25# DB)

NO METCON

Thursday OFF

Friday

Power Snatch + OHS: 45kg X 2 + 2 (2 ps, then 2 ohs), 50kg X 2 + 2, 55kg X 1 + 2 X 3 sets
PP + Jerk: 59kg X 2 + 1, 64kg X 2 +1, 68kg X 2 + 1 for 2 sets

Metcon:

4 rounds:
8 rope pull-ups
8 ring push-ups
8 half moons (ea side)

Saturday
Snatch- 77% X 2, 80% X 2, 83% X 1 X 2sets
Clean & Jerk- 75 % X 1 X 3

5 X 100 m sprints (30 secs rest in between)
rest 2 minutes then
30 burpees
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