6/22-23/12

Friday
A. Snatch, 1 rep x 12 sets, 3 min - 4 sets @ 80%RM, 4 sets @ 85%RM, 4 sets @ 90%RM

B. Hang Power Clean from blocks Cluster, 1.1.1.1.1 x 3 sets, 5 min - all sets @ 75% RM, focus on speed under bar into receiving 

C. Front Squat with Chains @ 20X1, 3-5 reps x 3 sets, 5 min

D. GH Raise @ 50X0, 4-6 reps x 3 sets, 3 min

A. complete w/ 175, 190, 200.  Felt awesome.  All but 2 were near perfect.  And those two were just a hair off but never moved feet on the landing, solid every time.
B. @ 215 felt strong and fast, warming up on the blocks felt a little funny but once I got to 215 it felt good.  I enjoyed these
C. 60lbs of chains, 245 (5), 265 (4), 275 (3).  May could have squeezed out another rep but back was rounding on the way up so called it.  Please w/ the #'s though
D. 6 reps/set and actually felt good and strong.  

Saturday - AM - Flow + Oly Skills, PM - MAP Multi (low % - 10/10)

AM

10 min Row @ 2:05/500m

+

Power Snatch @ 60% RM, 3 perfect reps x 7 sets, 1 min

+

Hang Power Clean @ 60% Clean RM, 3 reps x 7 sets, 1 min

+

Turkish Get-ups, 30 total reps @ 16kg - slow and steady, focus on perfect repetitions

+

10 min Row @ 2:05/500m

First row felt good and steady
Snatches and Hang Cleans felt fast and easy
Turkish Get-ups... ehh.. not a fan but got them done in about 8 min i think
Second row was tough to hang on to pace, sweating all over the place and just couldn't focus on pace.  Finished last minute at 2:00/500m just to finish strong.

PM

10 minutes of work @ 75-80% effort:

Run 100m

5 Wall Balls - 20#

5 Toes to Bar

--5 minute recovery

10 minutes of work @ 75-80% effort:

Airdyne 10 cals

10 KBS - 24kg

10 Walking Lunges

--5 min recovery

10 minutes of work @ 75-80% effort:

Row 100m

15 Air Squats

15 Anchored Sit-ups

Set 1- 10 rounds even, felt good
Set 2- 7 rounds even, didn't feel quite as good but still good
Set 3- 7 rounds + row I think, felt good.  Squats burned a bit but all good.
Again, pleased with how the MAP sessions are feeling this week.