Dec 20th

Thursday - Front Squat intense + Clean and Jerk intense + Snatch Battery + Aerobic Power tester (under 6 min)

A. Front Squat @ 22X1, build to a heavy single

B. Snatch Grip Behind the Neck Jerk, build to a heavy single - like you are going for an OHS

C. 2 touch n go power snatch per minute for 10 minutes - start @ 125lb, add where possible

D. Row 1000m @ damper 10 for time - elevate the end of the rower 8 inches (i.e. so you are rowing uphill)

A. 210# which ties my PR @ 20X1

B. 205# felt solid, more in tank

C. 3 sets @ 125#, 2 sets @ 130#, 3 sets @ 135#, 1 set @ 140#, 1 set @ 145#

Should have built up quicker and ended the last set at 150#

D. 3:53.7, didn't really have a plan for this... legs felt loaded but think I could do better here

Overall felt great today. Had lots of pop so everything seemed to go well. Really think I could do 150# power snatch for 2 touch n go reps which would be cool! Body and energy feel good!

4 PR's

AM - Jumping + Clean and Jerk moderate + Snatch moderate + Front Squat Moderate + Upper CP tester 

A. Box Jump Cluster, 1.1.1 x 5 sets, 2 min - all tough sets, no walk-in

B. Clean and Jerk, build to a 1RM

C. Front Squat @ 20X1, 1 RM

D. "Amanda" as rx'd 

9,7,5:

MU's

Squat Snatch @ 95lb

A. 40"/ 42" for the remaining 4 sets

B. 195# pr, jumped to 203# and missed the jerk, couldn't get 200# once I worked back down. SO annoying, I need to just take small jumps in weight when getting near my max because I know I can get 205#+. Although I hit a PR, I am left feeling unsatisfied and now I expect myself to hit 205#+ in a couple weekends at the OPTathlon. 

C. 210# PR

D. 6:58, about a minute slower than I hoped but still feel ok about this given what I had to do before and how annoyed I was with myself going into it. 

A few positive notes:

• Clean has gone up 18# since I have started working with Michael
• Clean and Jerk has gone up 20# and in 2 weeks it will be a total of 30# increase
• Front Squat has gone up 20#
• My clean is finally heavier than my power clean
• 4 PR's today: 195# clean and jerk, 203# clean, 210# front squat, 6:58 Amanda

 

 PM - Swimming MAP

Swim 25 m hard every 2 minute for 30 minutes

Will complete later this evening. Looking forward to it.