July 30th

Monday 

AM - OH Intense + Power Clean intense + Clean tech/UB Pull + UB Push/UB Pull stamina

A. Push Press. Push Jerk. Split Jerk, 1.1.1 x 3 sets, 5 min - 1st set @ 150lb

B. Power Clean Cluster, 1.1 x 3 sets, 5 min - 1st set @ 170

C1. Above Knee Squat Clean Cluster off blocks, 1.1.1.1.1 x 5 sets, 1:30 min - build per set, only last set tough!

C2. Wide Grip Pronated Chin-ups @ 20X0, AMRAP x 5 sets, 1:30 min

D. AMRAP in 10 minutes:

5 unbroken Strict Supinated Chin-ups

5 unbroken Strict Bar Dips

*Which movement was hardest?

A. 150#, 155#, 160# push presses felt tough today, push jerk and split jerk were relatively easy. The video below shows how much my right side lags on the push press, one of my shoulders must sit weird in my body because my right side is also delayed on things like  muscle ups. Push presses today were much tougher than a few weeks ago when I PR'd, 150# felt about right, but 155 and 160 felt tough... could have been a slight error in bar positioning. 

B. 170#, 175#, 180#

C1. 103#, 113#, 120#, 125#, 150#

C2. 11, 8, 7, 6, 6

D. 10 rounds + 5 ub chin ups

*Chin ups were toughest 

PM - Swimming MAP

Swim 1000m for time

20:19 Tough