weekend

Friday 

AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume

A. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - 80%

B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - 90% effort

C. Clean Grip DL Cluster, 1.1.1 x 3 sets, 4 min - only last set tough

D1. Split Jerk, 1 rep x 5 sets, 10 sec - moderate effort per set

D2. HSPU to Extra Depth @ 20X0, 3 tough reps x 5 sets, 90 sec

Results:

A. 205/215/220

B. 230/240/245

C. 325/335/350

D1. 225/235/235/235/245

D2. made them tough!

PM - hill sprints - varied

5 x 25 sec Uphill Sprint ALL OUT, 4 min b/t sets

+

3 x 60 sec Uphill Sprint @ 95%, 6 min b/t sets

Results:

Hill sprints - felt good

60 sec - not much left in legs

Saturday - Noon - CF tester

Noon

For time:

10 Hang Squat Clean Thruster - 155lb

Run 100m

8 Hang Squat Clean Thruster - 155lb

Run 100m

6 Hang Squat Clean Thruster - 155lb

Run 100m

4 Hang Squat Clean Thruster - 155lb

Run 100m

2 Hang Squat Clean Thruster - 155lb

Results:

4:49 - squat stamina needs some work - all UB but runs were VERY slow!

PM - Swimming

10 min Swim tech work

+

7-10 min Swim while carrying/pulling object, work/rest as you feel

+

7-10 min treading water tech work

Results:

swim technique work

pulled an object for a few laps

practiced treading water - not very good yet

Sunday - AM - low intensity MAP, 

AM

10 x 1 min Row @ 50%/1 min Row @ 80%

+

5 min

+

10 x 1 min Row @ 50%/1 min Row @ 80%

Results:

complete - 80% = 1:54 pace - legs were tired

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

stretched + foam roll 20 min

+

15 min jog

+

4 rounds:

6-10 sec L-sit

10 yd HS walk UB

5-10 hollow rocks