9/3-5/12

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 1 max effort every 30 sec for 10 minutes

B1. Power Snatch, 1-1-1-1-1, 2 min - last set max

B2. Close Grip Bench Press @ 20X0, 1-1-1-1-1, 2 min - last set max

C1. RDL with Chains @ 30X0, 5-4-3, 2 min

C2. Weighted HSPU to Extra Depth @ 30X0, 3-5 reps x 3 sets, 2 min - strict

D. Weighted Side Bridge, 30 sec per side x 5 sets per side, 30 sec b/t sides - build to near failure in load

A. Complete w/ 30lb ball
B1. 185, 195, 205, 210, 215 (PR Power Snatch, 220 is PR Snatch).  Felt good, no misses
B2. 225, 275, 295, 305, 315 (F) felt a little heavy
C1. 275, 325, 365 + 60lbs of chains.  Very tough on the last set but pleased w/ the #
C2. 20lb vest- 5, 4, 3 reps strict to about 7" deficit 
D. 30lb DB.  Left side down was very hard and near failure, right side down not too bad.
Looking forward to tomorrow.

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 10 minutes:

1 Power Clean + 1 Front Squat (Start @ 225lb)

3 Muscle-ups

+

10 min

+

Every minute on the minute for 10 minutes:

2 Squat Clean Thrusters (Start @ 185lb) - drop each rep

10 C2B Chin-ups

First set felt great, almost easy.  225 for 5 sets, 235 for 5 sets, MU's easy unbroken
Second set.. not so much.  Did 5 sets as Rx'd then fell off a bit.  Completed 8 sets within 10 min.  Grip got fatigued, the press of the thruster felt heavy and breathing got really high.

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

Row 2000m for time - damper 5

Run complete
Row- 7:26, I believe that's a 4 sec PR.  Felt awful.  Breathing felt high from the get go and strokes felt hard/heavy.  Went out @ 1:45 just to see how I could hold up, lost that about 500m in, got up to 1:55 from about 1000 to 1500 then got it back down to 1:50.