March 19th & 21st

Weds March 19, 2014

AM - BSq int + SN int + C&J mod + MAP (30/30 - hard)

A. Back Squat @ 20X1, 2 reps @ 90% RM x 3 sets, 3 min

B. Power Snatch Cluster, 1.1.1 - work to a tough set

C. Power Clean. Above Knee Hang Power Clean. Front Squat. Split Jerk, 1.1.1.2 x 5 sets, 1:30 min - start @ 135lb, add 10lbs per set

D. EMOM x 10 mins:

1st - 7 Thrusters @ 115lbs

2nd - 15 Toes to Bar

A. 243#

B. 140#

C. complete

D. complete but tough

7

PM - extra gymnastic work + MAP cyc

AMRAP in 15 mins:

250m Row

10 HSPU

9 rd + 44m

all HSPU unbroken

9

March 21, 2014

AM - BSq int + C&J int + SN mod

A. Back Squat @ 20X1, 2 reps @ 90% RM x 3 sets, 3 min

B. Split Jerk, work to a moderate single

C. Squat Snatch Cluster, 1.1.1 x 5 sets, 2 min - start @ 125lb, increase by 5lbs per set

D. 3 sets @ high effort:

30 cals Rowing

10 toes to bar

10 wall balls - 14#

5 power clean @ 95lb

3 min b/t sets

A. 243#

B. 195#

C. skipped, the back squats took a lot out of me. strength is tough for me because of the open right now, felt worn out

D. 2:43, 2: 34, 2:35

6