April 7th

Friday  April 4

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

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

B. Thruster, build to a 5 RM - bar taken from the floor

C. Halting Snatch DL. Squat Snatch. Snatch Balance, 1.1.1 x 9 sets, 1:30 min - 3 sets @ 115lb, 3 sets @ 125lb, 3 sets @ 135lb - reset before snatch, pause in high hang on halting SN DL

D. 10 min @ 90%:

12 Wall Balls - 14# to 10 ft

9 Chest to Bar

6 Burpees to 6" OH

A. 255#

B. 155# x 5, 165# x 4

C. completed

D. 6 rd + 14 reps

8

Monday April 7th

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

A. Power Snatch Cluster, 1.1.1 - work to a max set - 150lb goal

B. Back Squat @ 20X1, 6 reps @ 70% RM x 4 sets, 3-4 min 

C. Power Clean. Front Squat. Split Jerk, 2.2.2 @ 135lb x 6 sets, 2 min - touch n go on cleans

D. GH Raises @ 40X0, 4-6 tough reps x 4 sets, 2 min

A. 155#- video below, didn't go any higher, i felt pretty tired after that

B. @ 190#

C. completed

D. completed 6,6,5,5 without weight, tempo was hard enough alone

9

PM - Ring MU's + HSPU's + LBC + ABC

5 ring muscle-ups every 2 mins x 5 sets

completed all sets unbroken

+

10-->1 unbroken HSPU ladder for time

3:17-- i know i have done this before, i want to find my time

+

Single Arm Farmers Walk, 100m walk x 2 sets per side, rest as needed b/t sides - no straps

70# KB, this was hard i rested a lot b.t

+

L Pull-ups, 2 slow/perfect reps per min x 10 mins

completed

9

Power snatch 1.1.1 @155# from Chelsea Ryan on Vimeo.



Open review coming soon, i will probably post on thursday.