Chelsea Ryan: Oct 29, 30 & Nov 1st

AM - Rowing MAP

2,000m Row @ 75%,80-85%,85-90%, 7 min walk b/t sets - damper 5 - hit same paces as last week

8:20.1 & 8:08.6 then called it. I think the weekend finally caught up with me here, i felt awful

PM - Z1 Run

30 minute Run @ 50% - make sure you vary the route every time

skipped

Wednesday - BSq int (low) + Press + Oly based CP

A. Back Squat @ 20X1, quickly build to a tough 2

B. Press @ 20X0, 2-2-2-2-2, 3 min

C. AMRAP in 10 minutes:

2 Power Clean @ 185lb

5 Box Jump onto high box

2 Rope Climbs to 15ftlb

A. 250#.. pr

B. 110#, 115#, 120#, 123#, 125# fail

C. 5 rounds ------- box jumps 36"

Friday - FSq int (low) + C&J int + Snatch mod + LP2

A. Front Squat @ 20X1, quickly build to a tough 1

B. Squat Clean and Split Jerk, build to a tough single - if it feels good, do it

C. Power Snatch. Below Knee Hang Power Snatch, 1.1 @ 125lb per min for 10 mins

D. Full effort:

60 seconds Power Snatch @ 95lbs

6 min rest

60 seconds Power Clean and Overhead @ 95lbs

6 min rest

300m Row

A. 235#... camera tipped over noooooo!!!!! :'( ..... PR

B. 210#... PR... had no lock out on 215#.. i blame my triceps.. it was a matter of like 1 inch and, arms were just dead

C. Completed

D. this was so hard, i felt so lactic even after 6 min I didn't feel recovered but went for it anyways

Snatches: 19

Pc+OH: 16

Row 56.9 seconds @ 1:34.8 pace

Thought I would see these numbers being a bit higher, but owell.

same feeling as last year. forearms got so pumped i started puking after. Felt so sick for a while, this was awful

9 ... aside from getting sick at the end... thats a 1.

Chelsea Ryan