8/10-11/12

Friday1 - Jumping + Jerk intense + Power Clean/Push + Bend intense/Push + Core

A. Single Leg Box Jumps, 3/leg x 3 sets, 1 min b/t legs - increase height as able

B. Split Jerk, tough single - not max

C1. Below Knee Power Clean Cluster, 1.1.1 x 5 sets, 3 min - use blocks if possible

C2. Weighted HSPU @ 30X0, 3-4 reps x 5 sets, 3 min - wear a 20 lb vest, add depth 

D1. GH Raise Drop Set @ 20X0, 3.3.3 x 3 sets, 2 min - 10 sec b/t drops

D2. Press @ 10X0, AMRAP @ 135lb x 3 sets, 2 min

A. 20", 24", 24" felt weird at first but once I moved to the 24" felt easy (just more confidence)
B. built up to 265, felt good not even close to failing
C1. 225, 235, 245, 245, 255.  Felt strong, last rep on last 2 sets I caught a little low on the shoulder but not bad.
C2. 20lb vest on parallettes, 4 reps/set and went probably 3 or 4" depth.
D1. 30, 20, 10lbs each drop set felt good and tough
D2. 8, 7, 6- thought I'd get more here but felt fine.
E. Did some light seated good mornings, 12 reps x 3 w/ 95, 115, 135.

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Multi - no squat (low % - 10/10)

10 minutes of work @ 75% effort:

7 Toes to Bar per minute

Airdyne remaining time

--5 min recovery

10 minutes of work @ 75% effort:

7 Ring Dips per minute

Row remaining time

--5 min recovery

10 minutes of work @ 75% effort:

3 tng Power Snatch @ 135lb

Airdyne remaining time

Complete-
everything felt good.  Last set w/ the power snatches got a little tough but not too bad.
Row pace stayed around 1:57.  AD stayed at RPM 66 first set, RPM 63 last set.