9/7-8/12

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

A. Run-in Single Leg Vertical Jump and touch, 1 rep per leg x 15 sets, 20 sec b.t legs

B. Push Press, build to 1RM

C1. High Hang Power Clean Cluster off blocks, 1.1.1.1.1 x 3 sets, 2 min

C2. CGBP @ 20X1, AMRAP @ 225lb x 3 sets, 2 min

D1. GH Raise @ 20X0, 6-8 x 3 sets, 2 min

D2. Kipping Ring Dips, 15 unbroken x 3 sets, 2 min

A. complete
B. 245, thought I could get more than this b/c this is what I thrustered 2 years ago.  255 almost made it
C1. 205, 215, 225 felt good and sharp
C2. 10, 10, 10... didn't warm up enough
D1. 8 reps/set good
D2. Easy

Saturday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

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

5 min @ 75%:

Run 800m

AMRAP Burpees in remaining time

--3 min rest

5 min @ 75%:

Row 1000m

AMRAP Double Unders in remaining time

--3 min rest

5 min @ 75%:

1.25 mile on Airdyne

AMRAP Box Jumps - 24" - step down in remaining time

37 Burpees (800 in about 3:20)
79 Double Unders (Row in about 3:50)
Run 800 again (about 4:00 on this one), 25 Box Jumps
*Went with a few other people on this today so we went above 75%.  Had to run instead of AD and it was brutal, needed the practice though!