July 15th

Week 1

Monday 

AM - Snatch intense + Squat mod + Ring MU's/GHD + Anterior Brace Core

A. Power Snatch, build to a max for the day

B. Above Knee Hang Power Snatch, 2 reps @ 85% highest from A x 3 sets, 2 min

C. Back Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min

D1. RIng Muscle-up Cluster, 4.3 x 3 sets, 10 sec

D2. GH Raises @ 30X0, 8-12 reps x 3 sets, 3 min

E. Front Bridges on Elbows, 30 sec hold x 10 sets, 30 sec rest

A. 153#, failed the power 158 because i caught it past parallel frustrating

B. @130#

C. @ 173#

D1. Completed

D2. 12, 11, 10-- tough to keep tempo

E. Completed, not too hard, I thought it was going to be tough
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PM - Airdyne MAP

10 x 1 min Airdyne @ 90%/1 min Airdyne @ 50%

280 total cals, tried to get 20+ on each 90% min, took it real ez on the 50%s
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