Monday
AM - OH Intense + Power Clean intense + Clean tech/UB Pull + UB Push/UB Pull stamina
A. Behind the Neck Jerk, build to a max single
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes - add per set, last 3 sets hard
C1. Squat Clean Cluster, 1.1.1 @ 80% effort x 5 sets, 1:30 min
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
A. 195# ugh felt like crap
B. 133#, 138#, 143#, 148#, 153#, 158#, 163#, 168#, 173#, 178# (f)
C1. 155# for all sets
C2. 25#, 30#, 35#
D1. 15# (6), 20# (6), 25# (5)
D2. 10, 6, 5
PM - Swimming MAP
5 x Swim 100m hard, rest as needed b/t to keep times fast/consistent
+
Swim 1 minute EZ x 5 sets, 1 min b.t
100's: 1:34-1:38
felt pretty tough but definitely feeling improvement on overall efficiency and rhythm. swim at the end felt good and smooth. learning to like swimming :)
Felt pretty weak today. I weighed myself on Saturday and I was 7-8 pounds lighter than when I weighed myself 9 days prior. Not sure why, but definitely look leaner and lighter. I felt weak today when it came to things like behind the neck jerk and the squat cleans. I haven't really been doing much differently except a slightly cleaner diet, but nothing I would have thought to make a big difference..... i don't mind being lighter but just a side note.
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