Lactate Tester

A. Front Squat @ 20X1, build to a max single

B. Squat Clean and Split Jerk Cluster, 1.1 - build to a max set - 200lb goal

C. Snatch Pull. Pocket Squat Snatch. Snatch Balance, 1.1.1 per min for 10 min - 5 min @ 110lb, 5 min @ 120lb

D. For time:

10 Power Clean @ 100lb

10 Lateral Barbell Burpees

10 Power Clean @ 90lb

10 Lateral Barbell Burpees

10 Power Clean @ 80lb

10 Lateral Barbell Burpees

*Top female time is 2:13

*Set-up 3 separate bars, video this

A. 230#... tried 240# failed once

B. 200#... took a few tries to get here. I kept failing the last jerk but it was mental so i went till i completed the set... video below

C. complete

D. 2:11...video below, lung burner

Clean & Jerk 1.1 from Chelsea Ryan on Vimeo.
November Lactate Tester from Chelsea Ryan on Vimeo.

200# Push Jerk!

Went snowboarding yesterday, it was a lot of fun. Quick trip so I could still get in my training sessions, but definitely worth it.

Beautiful day!

Roxy loves the snow 

 

AM - Snatch intense + Clean and Jerk intense + SN Battery + MU's

A. Push Jerk, 1-1-1-1, 4 min - start @ 160lb

B. Front Squat, build to 95% for a single

C. Snatch Pull Cluster, 1.1.1 @ 175lbs x 3 sets, 3 min - wear straps, drop each rep

D. For time:

5 Ring Muscle-ups

10 Squat Snatch @ 115lb

5 Ring Muscle-ups

10 Squat Snatch @ 115lbs

5 Ring Muscle-ups

A. 160#, 170#, 185#, 200# failed then tried again and got it! PR, video below

*my fail was so close, my right arm just didn't stay locked out! had to try again

B.  208#... went on feel here, didn;t do the exact math from my 1RM

C. complete, felt good but tiring... light headed by the end of the 3rd rep

D. 7:01

first 5 MU unbroken with ease, i think i could have done 10 if i had to do a max set!!

Snatches 3 tng then quick singles

second 5 MU 3/2

snatches singles

Last MUs were 2 in a row, then I started failing. It took me 5 or 6 attempts to get the last 3 as singles, spent about 1.5 min trying to get the last 3 muscle ups. 

*Felt pretty strong until the last set of MUs where I felt like I crashed a bit. Legs were getting tired on the snatches but I didn't think my upper body was fatigued until I failed a muscle up

PM - specific muscular end work

Every minute on the minute for 20 minutes:

1st min - 5 Strict HSPU

2nd min - 5 L Pull-ups

+

5 min rest

+

Every minute on the minute for 20 minutes:

1st min - 10 Hand Release Push-ups

2nd min - 10 Toes to Bar

Completed, the first 20 min combo wasn't too bad. I really tried my best for the L pull ups but I can only keep the position for 1 rep at a time, I would try to do two in a row but my legs were not up high enough, these still are tough for me

+

T2b were the tougher movement which surpised me. I did 6 sets without any problems, then my abs hit fatigue. I didn't drop from the bar but I stopped at rep 7/8 with my kip then finished the rest. Push ups felt maintainable 

200# Front Squat!

AM - MAP Rowing
3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
2,115m at a 2:07.7 ave
50% was at about 2:28
80-85%
set 1: 1:57 ave
set 2: 2:00 ave
set 3: 1:57 ave

Noon - FSq + Clean + Clean capacity
A. Front Squat @ 20X1, 1-1-1, 5 min
B. Thruster, build to 1 RM
C. Power Clean and Push Jerk @ 145lb, 1 fast rep every 30 sec for 5 mins
A. 185#, 190#, 200# (pr!) I have been wanting 200# for so long! yay!
B. 155#
C. Completed After reviewing the video (below), my reps should have been done much FASTer

PM - CF Tester
Open 2011 # 5
As many rounds as possible in 20 minutes:
5 Power Clean - 100#
10 Toes to Bar
15 Wall Balls - 14#/9ft
10 rounds + 8 t2b
Previous was 275 reps, today was 313 reps.
- All power cleans unbroken
- t2b were terrible and where I spent the most time
- Wall Balls all unbroken and the easiest part (same situation the first time I did this work out as well)

200# Front squat/ Powerclean&jerks from Chelsea Ryan on Vimeo.