7/20-21/12

Friday - Snatch intense + Power Clean moderate + Front Squat with Chains + GH Raise (intensity)

A. Snatch, build to a single - quickly

B. Clean, build to a single - quickly

C. Front Squat with Chains @ 20X1, build to a single - quickly

A. built to 215 w/ no fails, tried 225 wasn't there
B. built to 285 w/ no fails, felt pretty solid
C. built to 305 + 60lbs of chains- didn't feel great, chest was caving forward but legs were fine.

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

AM

Squat Snatch, 2 touch n go reps per minute for 10 minutes @ 60kg

+

Power Clean and Push Jerk, 1 rep every 30 sec for 10 minutes @ 80kg - make sure the transition from clean to jerk is fast

+

Handstand Walk tech work - 10 min

PM

10 minutes of work @ 75% effort:

Run 200m

10 Snatch Grip OH Walking Lunges with barbell - 20kg

10 GH Sit-ups

--5 minute recovery

10 minutes of work @ 75% effort:

Row 200m

10 KBS - 24kg

10 Box Jumps - 20"

--5 min recovery

10 minutes of work @ 75% effort:

40 sec Airdyne

40 sec High Knee Jump Rope

40 sec Anchored Sit-ups

A.M.
Snatch @ 135 felt great
Power Clean & Push Jerk @ 175 also felt good and light
HS walks went pretty good
P.M.
5 + 100m Run
5 + Row + 6 Swings
Constant movement
Felt good throughout.  Middle section was the highest breathing with all those movements.  Everything felt smooth though.