Monday
AM - Jumping + Clean and Jerk moderate + Snatch moderate + Front Squat Moderate + Upper CP tester
A. Standing Triple Jump, 1 max effort jump x 5 sets, 1 min - make sure your legs/hips are warm before hand
B. Power Clean and Split Jerk Cluster, build to 190lb for a single, no missing
C. Squat Snatch Wave, 1 rep x 12 sets, 1:30 min - loading - 115/125/135/120/130/140/125/
D. Front Squat @ 20X1, 1-1-1, 5 min - 90% effort per set, not max
E. "JT"
21,15,9 rep rds for time:
HSPU
RIng Dips
Push-ups
A. All sets 21 to 21 ft 9 in,
B. completed 185#, failed the jerk at 190# probably because the power clean was really tough. I met the bar high but sank down, put the brakes on right before parallel but standing back up felt like it took FOREVER.
C. Completed as written, no fails, all sets easy/moderate except the last rep at 150# I had to sit in the bottom for a few extra seconds before standing up
D. 200# for all sets, love the progress here
E. 11:34 pr, 1st round felt good, 2nd and 3rd round all movements broken into sets of no bigger than 5 reps
PM - Swimming MAP
Swim 1000m for time
22:54, either didn't count the laps right last time or got worse
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