AM - OH Intense + Power Clean intense + Clean tech/UB Pull + UB Push/UB Pull stamina
A. Push Jerk. Split Jerk, 1.1 x 3 sets, 4-5 min - all tough sets
B. Power Clean Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets
C1. High Hang Squat Clean off blocks, 3 reps @ 135lb x 3 sets, 1:30 min
C2. Wide Grip Pronated Chin-ups @ 30X0, AMRAP x 3 sets, 1:30 min
D1. HSPU to extra depth @ 20X0, 6-9 tough reps x 3 sets, 1:30 min
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
A. 165#, 175#, 180# (push jerk pr) feeling strong and powerful, did not see a 180# push jerk coming, think i have some more in the tank here.
B. 180#, 185# (1.1.F), 185# (1. F. F) 180# felt solid. the 2nd set at 185# was really taxing and by the third set I lost some of my power/pop, which costed me 2 failed reps although they were good attempts.
C1. completed, felt great
C2. 7, 6, 6
D1. 4" (9 reps), 6" (6), 6" (5) all reps strict
D2. 9/ 6/ 5
PM - Swimming MAP
20 x Swim 25 meters hard, rest as needed to keep lap times constant
Fastest set 16 sec slowest set 19 sec. Rests were based off feel, usually about 1:00 to 1:15. Felt good throughout. I even was sharing a lane so I had to be extra cautious that I traveled in a straight line.
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