Joey Warren's Fitness

Tuesday 

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)

A. Power Snatch Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

B. Power Clean Cluster, 1.1.1 x 4 sets, 5 min - 90-95% effort

C. Front Squat @ 225lb, 3 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set

D. AMRAP in 10 minutes:

5 HSPU wearing 20lb vest

3 Rope Climbs wearing 20lb vest

Results:

A. 175/180/180/180x2+f - no pop at all today

B. 235/240/245/245 - felt a little better - hammies must be tired from weekend

C. complete- felt good

D. 7 rounds + 5HSPU

PM - Swimming int's

90 sec continuous Swim x 10 sets, rest as needed to keep swim continuous and high effort

Results:

complete - after I paid $24 for a stupid yuppie club!

Wednesday 

AM - 5-8 min tester

AMRAP in 7 minutes:

7 Clean and Jerk @ 95lb

7 Box Jump Burpees - 24"

*Goal is 7 rounds

Results:

7 rounds + 2 burpee BJs- moved the entire time

PM - MAP Multi

5 minutes @ 90% effort:

5 OHS @ 95lb - bar taken from floor

5 C2B Chin-ups

15 Box Jumps - 20"

--5 min recovery

5 minutes @ 90% effort:

100m Prowler Push @ 90lb

100m Farmers Walk @ 24kg/hand

--15 min recovery

5 minutes @ 90% effort:

5 Power Snatch @ 95lb

10 Ring Dips

15 Air Squats

--5 min recovery

5 minutes @ 90% effort:

100m Sled Pull @ 90lb

50 Double Unders

Results:

1) 6 rounds - smooth

2) 2 rounds + 60m

3) 6 rounds - ez

4) 2 rounds + 10m

notes: felt great tonight!