A. Back Squat @ 20X1, 3-2-1, 3 min - not max, but tough sets
B. Power Snatch, build to 95% RM for a single (go for a PR only if it feels good)
C. Clean and Jerk, build to 95% RM for a single (go for a PR only if it feels good)
D1. Weighted Ring Dips @ 20X0, 3-4 reps x 5 sets, 1:30 min
D2. Weighted L Pull-ups @ 20X0, 2-3 x 5 sets, 1:30 min
A. 210# x 3, 220# x 2, 230# x 1.... 210# was relatively easy, 220# was a bit tougher, 230# was much tougher than I thought, had to fight for a bit to stand up.
B. 153# PR, felt good. 145# was easy, 150# was solid so went for the PR and got it
C. Didn't go so well. Failed the jerk at 190# because I was not focused/being lazy. Tried 190# again and failed the clean, stopped there. I got 185# before the 190# attempts and it felt slow out of the squat and heavy
D1. 30# (4), 35# (4), 40# (4), 40# (4), 45# (3)
D2. 10# (3), 12.5# (3), 12.5# (3), 12.5# (3), 15# (2)... L sit position still sucks
PM - Swimming MAP
20 sets of 1 minute of continuous Freestyle Swimming, rest as needed b/t sets to keep 1 minute efforts consistent in PRE and distance
Completed
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