210# Power Clean

SAT Sept 21
AM - MAP Sets (2 parts)

3 sets @ high effort:

AMRAP Toes to Bar 25, 14, 15

120 sec unloaded Prowler Push

180 sec rest

+

1 min rest

+

10 min Row @ EZ effort

+

1 min rest

+

3 sets @ high effort:

20 GH Sit-ups

20 Box Jumps - 20" - jump down, no rebound

20 cals AD

180 sec rest

2:48, 2:46, 2:52

7, tough session to get into. Ended up being fine, I think I mostly just dislike our set up for sleds

-- side note, it is Monday now that I am posting and my abs are still sore from t2b

PM - Hill Running

15 minute continuous uphill/downhill @ high effort (try to get a section that running up takes at least 1 minute)

7 really tough

MON Sept 23
AM - Snatch intense + Clean intense + Vertical CP (not battery)

A. Power Clean, build to a max - goal is 205lb

B. Snatch, 1 rep @ 160lb per min for 10 mins

C1. Push Press @ 11X1, 2-2-2-2, 1:30 min

C2. Weighted Supinated Chin-ups @ 20X1, 2-2-2-2, 1:30 min

A. 210# pr, video below. 205# i caught really high but didn't try anything after 210# as it truly felt the heaviest I could go for today

B. Completed, failed the 6th rep but otherwise all reps felt perfect, I could hear them coming off my hips it was cool

C1. 155#, 160, 165# , 170#

C2. 40#, 45# for the rest

9

PM - CP Battery tester

AMRAP in 15 mins:

10 DB Thrusters @ 45/hand

3 Bar MU's

100ft Prowler Push @ 180lb load on sled

3 Bar MU's

4 rd + 13 reps

Wanted 5 but I was getting tired, sucking wind and muscles

8

210 Power Clean from Chelsea Ryan on Vimeo.