Oct 21st

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, quickly build to a tough 3 

B. Below Knee Hang Power Snatch, work to a single

C. Snatch Pull Cluster, 1.1 @ 185lb x 3 sets, 2 min

D. Squat Clean and Split Jerk, 1 rep x 12 sets, 1:30 min - 5 sets @ 165lb, 5 sets @ 175lbs, 2 sets @ 185lb

A. 235#

B. 160#-- more in the tank here but just stopped there-- video below

C. completed, felt heavy

D. completed, form wasn't great by the end, getting tired

9

PM - Aerobic Tester

AMRAP Box Jumps onto 24" box in 20 minutes

*Step down every rep

*Perform 1 rope climb to 15ft on the even minutes, start @ 0 min

*Perform 5 shoulder to overhead @ 115lb on the odd minutes, start @ 1 min

*Goal is to average the same amount of reps on the box each minute from start to finish

Completed, but i lost count. I didn't average the same amount per min, i was kind of all over the place. the box jumps after the push jerks were significantly harder than the rope climb minutes. I think i probably averaged 11 per min. My  first 3 mins were 16, 15, 15 then my lowest amount was 7. most mins were around 11. 

8

busy day of work today, i worked 8 hours haha! overall feeling much better than saturday so i think this sickness has passed which is good, a cold for me usually lingers for far too long

Oct 21: Back Squat + Above Knee Hang Power Snatch from Chelsea Ryan on Vimeo.