April 18th & 19th

Friday April 19th

AM - C&J int + BSq %'s + SN mod

A. Squat Clean. Front Squat. Split Jerk, 1.1.1 - work to a tough set

B. Back Squat @ 20X1, 3 reps @ 82% RM x 7 sets, 3 min

C. touch n go Power Snatch, 2 reps @ 135lb per min x 10 mins

A. 208#- failed jerk at 215# but that was all mental, the clean and front squat at 215# were fine. 208# looks good though. Video below

B. @ 220#

C. completed

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Squat clean. Front Squat. split jerk 1.1.1 208# from Chelsea Ryan on Vimeo.

PM - EMOM Battery

EMOM x 28 mins:

1st - 3 Thrusters @ 135lb

2nd - 3 Burpee Ring Muscle-up

3rd - 6 touch n go Power Clean @ 135lb

4th - 5 Bar Muscle-ups 

completed as written. The tng power cleans were tough! my hands felt like they were going to rip on every set of bar MUs but they never ripped too bad. My bar MUs do not feel great. I am almost always lagging on my right side, and they just don't feel solid. 

This looks harder on paper than it was. the thrusters and burped ring MU weren't bad at all, the other two movements were tougher. i came down really slow on my ring MU so my rings were not moving all over the place when i went to grab them on the other reps. 

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Saturday - April 19th

7 min @ 90%:

1 Rope Climb to 15ft

10 Burpees - no jump @ top

7 rd + 1 rope climb

--7 min rest

7 min @ 90%:

5 KBS - 32kg

10 step down box jumps - 24"

6 rd + 13 reps
breathing was highest on this one

--7 min rest

7 min @ 90%:

10 Chin-up

10 Wall Balls - 14# to 10ft

50 DU's

4 rd + 8 pull ups

--7 min rest

7 min @ 90%:

10 Push Press @ 16kg KB/hand

200m Row

4 rd + 200m row

--7 min rest

7 min @ 90%:

10 Toe to Bar

10 double KB Front Squat @ 16kg

50 DU's

3 rd + 20 reps
i was really lagging by on this one. lacking energy 
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