Tuesday
AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate
A. Power Snatch Cluster, 1.1.1 x 3 sets, 3 min - 80% effort
B. Power Snatch Cluster, 1.1 x 3 sets, 4 min - 90% effort
C1. Back Squat with Chains @ 20X1, 5-5-3-3, 2 min
C2. Muscle-ups, 8-10 reps x 4 sets, 2 min
D. Hang Squat Clean, 3-3-3-3-3, 2 min - 80% effort per set
Results:
A. 155/165/170
B. 180/185/185
C1. 235/250/265/275 + 60lb of chains
C2. 10/10/10/8 - had no more in tank
D. 165/175/185/190/195 - all quick and ez
PM - Swimming int's
20 x 25 yard Swim per min
+
Treading Water practice - 5-7 min
Results:
25 yd - pushed about 90% each set b/t 18-20 sec - pretty easy
+
treading water - easy but very difficult if take arms out of it
Wednesday - AM - LP1/LP2, PM - MAP sets
AM
5 x Prowler Sprint 25 sec ALL OUT @ low load, 3 min b/t sets
+
3 x ALL OUT: 12 Power Clean @ 135lb/15 Burpees, 5 min b/t sets
Results:
prowler + 45lb - last two really hurt
(15 min rest)
part 2 - each set 52 sec - not too bad after my hammies got some blood back to them
PM
10 sets @ moderate effort:
10 Chest to Bar Chin-ups
50 sec Airdyne
1 min b/t sets
Results:
complete
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