April 9th & 11th

Weds April 9

AM - BSq %'s + DL mod + SL int

A. Back Squat @ 20X1, 5 reps @ 74% RM x 5 sets, 3-4 min 

B. Deadlift @ 20X0, build to a challenging touch n go 5 - not a max, focus on good back position

C. Front Rack Barbell Walking Lunges, 12-10-8-6/leg, 2 min - all tough sets, increase load per set

A. 200#

B. 250#

C. 105#, 110#, 115#, 120#-- wow

9-- felt good but those lunges were brutal

PM - SN tech + C&J tech + IGT

Halting Snatch DL. Squat Snatch, 1.1 @ 95lb per min x 10 mins

+

Power Clean. Push Jerk. BTN Split Jerk, 1.1.1 @ 115lb per min x 10 mins

+

5 sets @ high effort:

1 min AD

1 legless rope climb to 15ft

1 min rest

Cals on airdyne 22, 24, 23, 21, 19

+

5 min extra rest

+

3 sets @ high effort:

15 chest to bar

200m Run

10 ring dips

1:30 min b/t sets

1:27, 1:33, 1:41

all unbroken but I took longer to get on the rings each set

8

Friday April 11th

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

A. Power Clean and Split Jerk Cluster, 1.1 - work to a tough set

B. Back Squat @ 20X1, 4 reps @ 78% RM x 6 sets, 3 min

C. Halting Snatch DL. Snatch Pull. High Hang Squat Snatch, 1.1.1 @ 115lb x 8 sets, 1:30 min - reset b/t reps

A. 200# for 1 power clean and 1 split jerk. I wasn't sure if this was 1 power clean 1 split jerk, drop and repeat and I forgot to ask before it was time to train. I tried to do 200# for a second rep but failed the PC anyways

B. 210#

C. completed 5 sets, got a late start and had to get out early

8

PM - EMOM Battery

EMOM x 30 mins:

1st - 5 shoulder to overhead @ 135lb

2nd - 4 ring muscle-ups

3rd - 6 box jumps onto 32" box 

completed, everything UB, s2oh all tng push jerks

9