Friday
AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester
A. Power Clean and Split Jerk, build to a tough single - 5 sec b/t reps
B. Squat Snatch, 3 touch n go reps x 3 sets, 2 min - start @ 175lb, add per set
C. Deadlift @ 12X1, 2 reps @ 245lb x 10 sets, 1 min - focus on fast pull off floor each rep, follow tempo
D. AMRAP in 7 minutes:
10 KB Push Press @ 32kg/hand
5 L Pull-ups
Results:
A. 225/245/255 - felt OK, not great
B. 175/180/185
C. complete
D. 4 rounds + 5pp - got sloppy in 4th rounds, VERY tough and shoulders smoked!
PM - Lactic Hill runs
3 x 90 sec Hill Sprint @ 97%, 9-10 min b.t sets
Results:
complete and yikes! About the same pace as last week 1 min intervals!
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