Friday - Clean and Jerk intense + DL intense + Jumping + Throwing + Row Lactate
A. Clean and Jerk Cluster, 1.1 x 5 sets, 5 min - last 2 sets tough
B. DL Cluster, 1.1.1 x 3 sets, 5 min - all tough sets
C. Standing Triple Jump, 1 max effort rep every minute for 10 minutes
D. Max Effort OH Toss, 1 rep every 20 sec for 5 minutes - use 15-20lb object
E. 5 x 250m Row @ 97% - damper 5, Rest 6 min b/t
A. 225, 245, 245, 255, 245 - felt really heavy
B. 315, 365, 385 (wasn't going to count 315 but 385 felt extremely heavy so I couldn't go up from there or even do it again)
C. Done
D. Done
E. only 4 sets, ran out of time. 1:29 pace, recovery was good but too slow of a pace
Saturday
AM - High % Running MAP
10 x 1 minute Run @ 90%/1 min Walk
Complete, felt good and maintained same pace throughout.
PM - Lactate Tester
For time:
9 Power Clean @ 155lb
15 Burpees to 6" OH
12 Power Clean @ 135lb
15 Burpees to 6" OH
15 Power Clean @ 115lb
*Have someone change your weights, please video this as well
*Go to the pain zone, and sustain
2:45- used 3 separate bars. Could definitely shave some time off I think but all unbroken and pretty quick. Recovered fairly quickly. 2nd second set of burpees felt the worst.
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