220# Split Jerk

Tues Sept 17th

AM - MAP (30/30)

3 sets @ 90%:

30 sec Box Jumps - 30" - jump down, no rebounding 12, 12, 11

30 sec rest

30 sec Chin-ups (try to slow them down) 20, 18, 16.. kind of hard to slow them down, felt harder

30 sec rest

30 sec Box Jumps - 30" - jump down, no rebounding 11, 11, 10

30 sec rest

30 sec "Push-up" Burpees 10, 10, 10

30 sec rest

+

10 min rest

+

15 x 30 sec Airdyne @ 90%/30 sec Airdyne @ 50% 198 cal

8

PM - Z1 Run

20 min Z1 Run

9

still enjoying this time to run with the dogs, its easy and fun and a good change on scenery

Friday Sept 20th

Friday - FSq intense + Jerk intense + Snatch Battery + EMOM MAP

A. Front Squat, build to a single - no fails

B. Split Jerk, build to a single - go for it

C. As many sets of 2 unbroken touch n go Squat Snatch @ 135lb as possible in 7 mins

D. EMOM for 9 mins:

1st - 20 Shoulder to Overhead @ 75lbs

2nd - 15 Russian KBS - 32kg

3rd - 25 Air Squats

A. 223# was great, so i went to 233# and thought i'd get it for a PR but i failed, didnt mean to fail tho!

B. 220# PR

C. 12 sets, that got exhausting.. tried to get 14 (1 every 30 sec) but couldnt maintain and failed my first snatch on what would have been my 7th set 

D. Completed but why was that so hard, much worse than it looked
9-- although i PRd i have felt better than I felt today

220# Split Jerk from Chelsea Ryan on Vimeo.