June 24th & 25th

Monday 

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

A. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 - build to a max set - 10 sec b/t reps

B. Squat Clean and Split Jerk. Squat Clean, 1.1 - build to a tough set, no fails

C1. Press @ 11X1, 2-2-1-1-1, 1:30 min

C2. Weighted Supinated Chin-ups @ 30X0, 1 rep x 5 sets, 1:30 min

A. 160#

B. 193#

C1. 113#, 115#, 118#, 120# Failed, 115# failed.... 118# is a PR

C2. 40#, 50#, 55#, 60#, 62.5#

should have gone a bit lighter on the presses but I was feeling good. Those get quick so easily, 110# doesn't even feel that tough but just 3 more pounds makes a huge difference

PM - Rowing MAP

7 x 60 sec Row @ 75%/60 sec Row @ 50% - damper 3, hold same paces as last week

+

3 min rest

+

Turkish get-up practice @ 20kg

+

3 min rest

+

7 x 60 sec Row @ 75%/60 sec Row @ 50% - damper 3, hold same paces as last week

75% @ 2:04 pace 50% i think got up to 2:35 or so

3150ish meters 

This format felt the easiest out of the 30/30 45/45 and 60/60 so far, probably because it's fewer sets so it's easier mentally 

Tuesday 

AM - BSq mod + RDL/Dip + SL int

A. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 3 min

B1. Romanian DL Drop Set @ 30X0, 4.4 x 4 sets, 2 min - re-rack bar, drop weight by 10-15%, continue

B2. CGBP @ 20X1, 1 tough rep x 5 sets, 10 sec

B3. Kipping Ring Dips, 10 fast reps x 5 sets, 2 min

C. Front Rack BB Walking Lunges @ 20X0, 4/leg per min for 10 mins - start @ 115lbs

A. Completed at 196# (used our tiny plates to get exact numbers)-- felt good

B1. 175#.153# / 185#.158# / 185#.158# / 185# .160#

B2. 145#, 150#, 150#, 150#, failed @ 150#

B3. completed, felt great

C. Completed @ 115# holy crap that was exhausting

Exhausting session. I saw the B1/B2/B3 combo and didn't know if 4 sets @ B1 was a typo and supposed to be 5 since B2/B3 were 5 sets, but after 4 sets I was exhausted so I just did what was written. The lunges were killer, I was so sweaty after for like 5 mins. I don't know why that was so tough but I was drained!

PM - Running Z1

20 min Run @ 50%

Completed, enjoyed it