Aug 26th & 27th

AM

A. Squat Snatch Cluster, 1.1.1 - work to a challenging set (base loading on recovery from Saturday's test)

B. Squat Clean Cluster, 1.1.1 - same direction as A

C1. Fat Bar Push Press @ 11X1, 4-6 reps x 4 sets, 2 min

C2. Weighted Chin-ups on Rings @ 30X0, 3-4 reps x 4 sets, 2 min

A. 155#

B. 190#

C1.  125# (6), 130#(6), 140#(5), 150#(4)

C2. 30# (4), 30# (3) x 3 sets

9

PM - CP Battery tester

3 rounds for time:

4 Rope Climbs to 15ft

12 Kipping HSPU to 6" Depth

20 sec unbroken L Sit on Rings

10:52

Tougher than I thought it would be, down to 2's on the HSPU by the end and the L sit was not perfect form, my knees were bent and i barely made the last one. Really shaky. 

9

Tuesday 

AM - MAP (30/30)

5 sets @ 90%:

30 sec Power Snatch @ 65lb 11, 11, 11, 10, 11

30 sec rest

30 sec Lateral Barbell Burpees 10, 10, 10, 9, 10

30 sec rest

+

5 min rest

+

5 sets @ 90%:

30 sec Wall Balls - 20# to 9 ft 15, 16, 16, 16, 15

30 sec rest

30 sec Box Jumps - 20" - jump down, no rebound 15, 14, 14, 15, 15

30 sec rest

9

PM - Z1 Run

20 min Z1 Run

I will complete this later this afternoon