7/16-18/12

Monday - Clean and Jerk intense + Snatch Pulls + DL slow + Snatch tech + GH Raise (volume)

A. Clean and Jerk, build to a tough single

B. Snatch Pull @ 12X1, 3 reps @ 225lb x 3 sets, 2 min

C. Deadlift, build to a tough single
A. 265, failed jerk on 275
B. Easy
C. 365
Not a good day, not happy.  

Tuesday - Noon - LP1/LP2/MAP

4 x 30 sec Prowler Push @ 45lb ALL OUT, 5-6 min b.t

+

2 x 50 sec Sled Sprint @ 95% - 33% BWt on sled, 6-8 min b.t

+

Airdyne 3 minutes @ 50%

Airdyne 3 minutes @ 75%

Airdyne 3 minutes @ 80-85%

Airdyne 3 minutes @ 90-95%
Complete, it was hot and I was tired but completed

Wednesday

AM - Flow + Oly Skils

OHS @ 55X1, 1 rep @ 185lb x 5 sets, 1:30 min

+

Tall Squat Clean and Push Jerk, 2 perfect reps @ 155lb x 5 sets, 2 min

+

Run 20 minutes @ 50% effort

PM - MAP Multi (high % - 3/3 - wt's/gym OR cyc)

3 minutes of work @ 85-90% effort:

Run 200m

10 KBS - 32kg

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

10 Ring Dips

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

5 Hang Power Clean and Jerk @ 95lb

--10 min

3 minutes of work @ 85-90% effort:

Run 200m

10 Thrusters - 65lb

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

3 Muscle-ups

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

5 OHS @ 95lb

--10 min recovery

3 minutes of work @ 85-90% effort:

Run 200m

10 Chin-ups

--3 min recovery

3 minutes of work @ 85-90% effort:

Row 200m

10 Power Clean @ 95lb

--3 min recovery

3 minutes of work @ 85-90% effort:

Airdyne 10 cals

10 Toes to Bar

2 + 15 sec run
2 + Row
3 even
2 + 30 sec run
2 + Row
2 + Cals + 1 OHS
2 + 30 sec run
2 + 100m Row
3 even


Amazing how easy this felt after all the other MAP stuff.  These #'s were off memory so 1 or 2 may be off by a bit and I'll change it if so but it's close.  I never stopped moving or anything.