183# Snatch PR!

AM - BSq int (low) + Snatch intense + C&J mod

A. Back Squat @ 20X1, quickly build to a tough 3 

B. Squat Snatch, build to a single

C. Squat Clean and Split Jerk, 1 rep x 10 sets, 1:30 min - 4 sets @ 175lb, 3 sets @ 185lbs, 3 sets @ 200lb

A. 250#

B. 183# pr

C. completed, failed the last jerk at 200lb just being lazy

10

183# snatch from Chelsea Ryan on Vimeo.

250# Back Squat x 3 from Chelsea Ryan on Vimeo.

PM - Aerobic Tester

21,18,15,12,9,6,3 for time:

Box Jumps - 24" - 

Chin-ups

7:42

"aerobic tester" is right. I felt so winded the whole time. Box jumps were all step down aside from the set of 21 which i jumped down on, but i felt too gassed to do anything but step down on all the other sets, even the round of 3. Pull ups were unbroken and for one of the few times i felt the pull ups in my lats. I felt kind of lactic on the pull ups. 

8

Nov 29

A. Front Squat @ 20X1, 3-3-3, 4 min - only last set tough

B. Squat Clean. Split Jerk, 2.1 x 4 sets, 4-5 min - drop 1st squat clean, 5 sec rest, go again, then jerk

C. For time:

2 unbroken touch n go Power Snatch @ 135lb

4 unbroken touch n go Power Snatch @ 125lb

6 unbroken touch n go Power Snatch @ 115lb

8 unbroken touch n go Power Snatch @ 105lb

10 unbroken touch n go Power Snatch @ 95lb

*Video this!

*Goal is sub 5 min.

Rest 10 min after this.

D. 21,15,9 for time:

OHS @ 65lb

Burpees to 6" OH

A. 175#, 185#, 200# (3rm PR) Felt great

B. 173#, 178#, 183# (failed jerk because i wasn't focused), 183# complete. For some reason I think to myself "oh its only 183#, and i lose focus on the jerk. 183# is still heavy and i should probably try a little harder so i make this everytime. I lost the rep out in front after my arms were locked. 

C. 4:34, the 2's, 4's and 6's weren't too bad but the 8's and 10's were tough especially on the grip and quads. My hand ripped in the same spot it ripped on Monday during the 6's, painful but still got through it. Video below.

D. 5:21, OHS unbroken, burpees consistent but slow. Quad burner.