225# Clean

A. Clean, max

B. Power Snatch. Above Knee Hang Power Snatch, 1.1 x 6 sets, 1:30 min - start @ 130lb, try to add 5lbs per set

C. Push Press, build to a challenging triple

A. 225# felt really good! 230# crushed me, got it to my shoulders but no hope in standing up (5 lb PR)- video below

B. Completed- video below

C. 175#, felt really good so went to 180# and failed but out of position and just zapped of energy 

10

PM - CP Battery Test

9,8,7,6,5,4,3,2,1 for time:

Power Clean @ 175lb - drop every rep

Kipping HSPU to 5" deficit on paralettes

16:56

I felt great on this, no fails and just felt like i had a good push with these heavy/difficult movements

10

225# clean from Chelsea Ryan on Vimeo.

Power Snatch. Above Knee Hang Power Snatch 1.1 from Chelsea Ryan on Vimeo.

185# Snatch

AM - Snatch int + C&J int

A. Snatch, max

B. Squat Clean and Split Jerk, 1 rep x 6 sets, 2 min - 3 sets @ 185lb, 3 sets @ 195lb

A. 185# PR (2 lb PR).. video below

B. completed, c&j is feeling sloppy lately :(

9

PM - CP Battery Test

AMRAP in 15 minutes:

2 rope climb to 15ft

4 shoulder to overhead @ 155lb

9 rounds

took the bar from the floor and did 4 unbroken tng push jerks every round for the S2OH

This was tougher than I thought it was going to be because I planned to get 7 rounds but did better. Felt like I moved well though

9

185# Snatch from Chelsea Ryan on Vimeo.

220# OHS & 180# Thruster PRs

AM 

A. OHS, max

B. Thruster, max

A. 220#  PR

B. 180#  PR

10

OHS was very surprising. thats a 20 lb PR. I did 205# and was happy so tried 210, then 215 then 220 then 225 i lost on the way up. Pretty sure i can do 225  if i keep my chest up, but i didn't want to get hung up here so i moved onto thrusters. Failed 185# twice, bar positioning was not quite there and had no triceps. happy with both of these PRs though. also 225# is a behind the neck split jerk pr for me too with or without the snatch grip. 

220# OHS from Chelsea Ryan on Vimeo.

180# Thruster from Chelsea Ryan on Vimeo.

PM - CP Battery Test

AMRAP in 15 minutes:

5 unbroken power snatch @ 115lbs

5 unbroken ring muscle-ups

6 rounds

8

the "unbroken" part was tough. i was trying to do things on the minute but i fell off halfway. muscle ups were the harder of the 2 movements. 

Dec 2nd

AM - Snatch int + C&J int

A. Squat Snatch, single

B. C&J, single

A. 175# easy, failed 185# a couple times and was annoyingly close every time 

B. 213# PR but form on jerk sucked (3 pound pr)

8

PM - CP Battery Test

For time:

10 burpee ring muscle-up

10 power snatch @ 135lb

10 burpee ring muscle-ups

10 thruster @ 135lb

10 burpee ring muscle-ups

15:15

Failed my second power snatch and that set me back like a minute

8

213# Clean & Jerk from Chelsea Ryan on Vimeo.

180# Snatch

Friday Sept 13th

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

B. Split Jerk, 1 rep @ 205 x 3 sets, 3 min

C. 1 Squat Snatch @ 145lb every 30 sec for 15 mins

D. EMOM for 9 mins:

1st - 12 Thrusters @ 75lbs

2nd - 12 KBS - 32kg

3rd - 12 Lateral Barbell Burpees

A. 225#

B. Complete

C. Complete

D. Complete but barely

8

Sat Sept 14th I didn't train

Sun Sept 15th off

Mon Sept 16th

A. Snatch, work to a single

B. touch n go Power Clean, build to a tough triple - goal is 185lb

C1. Strict HSPU to Depth Cluster, 1.1.1.1.1 x 4 sets, 1:30 min

C2. Weighted Chin-ups on Rings @ 30X0, 3-3-1-1, 1:30 min

A. 180# ... pr, video below

B. 190# could have maybe done more but was losing focus, video below

C1. all sets to 8"

C2. 30#, 35#, 50#, 55#

9

PM - CP Battery tester

For time:

10 Rope Climbs to 15ft

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

10 Rope Climbs to 15ft

25:04 this killed me, I was dying on the lunges and just tried to keep myself going because I wanted to stop so bad

6

180# Snatch from Chelsea Ryan on Vimeo.

190# tng power clean x3 from Chelsea Ryan on Vimeo.