2/13-2/14

Monday - Oly intense + DL Speed + Oly Stamina

A. Power Clean. Squat Clean, 1.2 x 5 sets, 5 min

B. DL @ 11X1, 2 reps x @ 60%RM x 8 sets, 60 sec

C. Hang Power Clean and Push Jerk, 2 reps @ 185lb per min for 10 mins

Results:

A. 225/235/240x4 sets

B. 240lb complete - worked on holding position in 1st pull

C. complete

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

3 rounds for time:

10 Thrusters - 95lb

10 Chest to Bar Chin-ups

10 Push-up Burpees

Results:

t=2:46

notes: felt a lot easier than last week

PM - stretch/roll your feet and calfs pre/during/post session

For time @ high aerobic:

HSPU - 10,8,6,4,2 

Russian KBS - 32kg - 10,10,10,10

Box Jumps - 30" - 10,10,10,10 - step down

+

5 min recovery

+ 

1 mile Run @ high aerobic - subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Muscle-ups - 3,3,3,3,3

Wall Balls - 20# - 15,15,15,15,15

Double Unders - 50,50,50,50,50

+

5 min recovery

+

1 mile Run @ high aerobic- subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Power Snatch (75#) - 7,6,5,4,3,2,1

Ring Dips - 7,7,7,7,7,7,7

Walking Lunges - 20,20,20,20,20,20,20

results:

part 1: 5:28 - I finished with KBS + BJs

1600m row = 6:00

part 2: 8:45 - DUs are awful, I had to break all sets except one and that one set smoked me!

1600m row = 6:01

part 3: 5:56
notes: foot still bugging from running so wanted to give it a couple extra days rest