Jan 7th

Monday 

AM - Snatch intense + Clean and Jerk intense + SN or C&J battery

A. Above Knee Hang Squat Clean. Squat Clean. Split Jerk, 1.1.1 x 5 sets, 4-5 min - start @ 175lb

B. Muscle Snatch, 1RM

C. 1 Squat Snatch every 30 sec for 15 minutes - start @ 135lb

A. 175#, 180#, 185#, 190#, 200# (only got hang clean), 195# (only got hang clean). 

Video Below

I really wanted 200# so I made the 10# jump which proved to be too much. Quick under it, same old problem... can't stand up. In hindsight I wish I did 195# THEN an extra set at 200# if I was still feeling good, I always say this but seem to forget it when I'm in the moment. Not too disappointed in the numbers though, this would have been unthinkable at this time last year so progress like this is very reassuring. 

B. 118# pr (+3)

C. 135# (sets 1, 2, 3, 4)

140# (sets  5, 6, 7, 8)

145# (Sets 9 thru 29, failed sets 10, 22, 27) 

150# for final set

very fatigued by the end, almost always a solid lock out but the last few became very shaky when I was trying to stand up... legs/ shoulders 

PM - LEnd + MAP Z1

4 sets @ 97%:

45 sec AMRAP Thrusters @ 65lb

45 sec AMRAP Rowing Cals

Rest 9 min b/t sets

+

20 minute Airdyne @ 50% effort 

The haunting memories of last year came back today; my forearms had so much lactic acid in it, it almost made me sick. Felt pretty bad during the last recovery, but still pulled through. These intervals were much harder for me than last Tuesday's, I know they are longer but I also think the movements themselves made me more lactic especially on grip/forearms which always sucks for me.
22 thrusters/ 18 cals
22 thrusters/ 19 cals
21 thrusters/18 cals
21 thrusters/16 cals
+
Completed airdyne, I like this Z1 stuff after the nasty intervals, mandatory cool down.