last weekend of prep

Thursday - off

Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A1. Double Unders, 20 fast reps x 7 sets, 20 sec
A2. Snatch, 1 rep x 7 sets, 20 sec - start @ 175lb, add 5lbs per set
B. Hang Power Clean, build to a tough single
C1. DL @ 12X1, 2 reps @ 265lb x 8 sets, 30 sec
C2. HSPU, 8-10 fast reps x 8 sets, 30 sec


Results:
A1 + A2 - complete
B. 250lb fairly easily - practiced some at 225lb
C1 + C2 - complete

PM
For time - push hard:
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
21 Wall Balls - 20# to 11ft
21 Toes to Bar
100ft Heavy Farmers Walk
28 Burpee Box Jumps - 24" - try jumping over the box for a few reps to see how fast/easy it is
100ft Heavy Farmers Walk
3 Muscle-ups


Results:
pushed very hard in this but felt very consistent throughout, I can imagine the pain after the deadlifts and muscle ups.


Sunday
3 sets @ controlled effort:
15 Shoulder to Overhead @ 135lb
15 Back Squats @ 135lb
15 Chest to Bar Chin-ups
2 min
+
10 min
+
3 sets @ controlled effort:
20 Shoulder to Overhead @ 85lb
20 Front Squat @ 85lb
20 Chin-ups
2 min


Results:
part 1) all around 1:20
part 2) all around 1:40 - burned the shoulders real good!