9/17-19/12

Monday - Clean and Jerk moderate + Snatch moderate + Vertical Push/Pull + Chin-up Volume

A. Clean and Jerk, 1 rep x 7 sets, 1:30 min - moderate loading, nothing above 85% RM

B. High Hang Power Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, 2 min - moderate loading

C1. Push Press @ 11X1, 5-4-3, 3 min

C2. Wtd Pronated Chin-ups @ 30X0, 4-3-2, 3 min

D. 20 unbroken Chin-ups x 5 sets, 2 min

A. 225 for 2 sets, 235 for 2 sets, 245 for 3 sets- felt solid
B. 135, 155, 165 for 3 sets- Hang Power Snatch was the limiter
C1. 205, 215, 225 (2) felt good until that set of 3 
C2. 70lbs for all sets, felt stronger as i went
D. Smooth and easy, last set had to struggle a bit on the last 3 or 4

Tuesday - IWT (Power Clean + DL) + HSPU work

5 sets:

5 touch n go Power Clean @ 205lb

Run 2 minutes @ 85-90%

Walk 3 min

+

5 min extra rest

+

5 sets:

5 touch n go DL @ 275lb

Row 2 minutes @ 85-90%:

Walk 3 min

+

15-->1 unbroken HSPU for time

PC felt good TnG, Runs felt pretty good too.  Estimated about 440m each time and maintained
DL felt heavy and a little slow but not a problem to get 5 TnG/set.  1st row was the worst at around 2:00/500m pace and worked down to the last set was 1:58/500m.
HSPU felt awful and was not expecting it.  21 minutes total.  Legs were cramping a little at the top from straightening my legs but that obviously wasn't the limiter.  Just tough to lock it out once I got past set 12 or so.

Wednesday 

AM - Z1 Run

3k Run @ Z1

PM - Aerobic Tester

3 rounds for time:

30 cal AD

30 Burpees to 6" OH

*Goal is sub 10 min

11:01
Felt pretty good actually,  sub 10 would be really moving.  First round took about 3:10 or so,second round 4 min and last round around 4 min I guess.  Had nothing left in the end.  Good tester.  Aerobically felt better than in past on testers, maybe b/c of the movements but I got to a pretty high breathing level on the first round and was able to hang on to it pretty good.  Glad the last round wasn't slower than the 2nd, that's an improvement.