Tuesday
AM - Snatch intense + Back Squat with Chains/MU Volume + Clean moderate
A. Snatch Pull @ 110% RM, 1 powerful rep x 5 sets, 1 min
B. Squat Snatch, 1 rep x 9 sets, 1:30 min - 3 sets @ 80% RM, 3 sets @ 85% RM, 3 sets @ 90% RM
C1. Back Squat with Chains @ 20X1, 4-4-2-2-2, 2 min
C2. Muscle-ups, 8-10 reps x 5 sets, 2 min
D. touch n go Squat Clean @ 185lb, 3 reps per min for 10 mins
Results:
A. 245lb - felt heavy
B. 180/190/200 (f x 3) + 200 on 4th try - no pop today
C1. 255/255/265/275/280 - all sets + 60lb chains (last set tough)
C2. 10-10-10-8-8
D. complete - tough after everything else
PM - Swimming int's
30 x 25 yard Swim per min
+
Treading Water with 15-20lb object practice - 5-7 min
Results:
25 x 30m sprint per minute - a little longer pool made it tougher
Wednesday - AM - LP1/LP2, PM - MAP sets
AM
4 x Prowler Sprint 30 sec ALL OUT @ low load, 4 min b/t sets
+
4 x ALL OUT: 25 sec Clean and Jerk @ 115lb/25 sec Airdyne, 5 min b/t sets
Results:
prowler felt good
C+J= 9 or 10 reps/rd - felt solid
PM
10 sets @ moderate effort:
12 Chest to Bar Chin-ups
50 sec Airdyne
1 min b/t sets
Results:
complete
Thursday - off
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