June 17th & 18th

Monday 

AM - Snatch intense + C&J intense + Vertical CP

A. Power Snatch. Squat Snatch, 1.1 - build to a max set, goal is PR PSn

B. BTN Split Jerk, build to a tough single

C. Below Knee Hang Power Clean. Power Clean, 1.1 - build to a moderately tough set

C1. Seated DB OH Press @ 30X0, 4-6 reps x 5 sets, 1:30 min

C2. L Sit Rope Climbs to 15ft, 1 rep x 5 sets, 1:30 min - hold L on ascent and descent

A. Caught the power snatch too low @155#, i dont know what my set was before i think 135# 

B. 200#

C. 160#

D1. 35# (6), 40# (6), 40# (6), 45# (4), 45# (4)

D2. Completed

PM - Rowing MAP

10 x 45 sec Row @ 75%/45 sec Row @ 50% - damper 3, hold same paces as last week

+

3 min rest

+

Turkish get-up practice @ 16kg

+

3 min rest

+

10 x 45 sec Row @ 75%/45 sec Row @ 50% - damper 3, hold same paces as last week

3,343 m

3,335 m

75% @ 2:04ish

Tuesday 

AM - BSq mod + RDL/Dip + SL int

A. Back Squat @ 20X1, 4 reps @ 75% RM x 5 sets, 3 min

B1. Romanian DL off 4" step @ 20X0, 6-8 reps x 5 sets, 2 min - wear straps, extra range of motion, touch plates to floor, make sure you are NOT wearing you oly shoes

B2. Weighted Ring Dips @ 20X0, 2-3 reps x 5 sets, 10 sec

B3. Kipping Ring Dips, 6 fast reps x 5 sets, 2 min

C. Barbell Reverse Lunges off 2" Step @ 10X0, 6-8-10/leg, 1 min b/t legs - decrease per set

A. @ 185#

B1. 133# (8), 135#(8), 140# (7), 140#(7), 145# (6)

B2. 30#(3), 35#(3), 35#(3), 40#(3), 45#(2)

B3. Completed

C. 125#, 115#, 105# 

PM - Running Z1

30 min Run @ 50%

Completed