205# Clean and Jerk

Monday 

AM - Snatch intense + Clean and Jerk intense + SN or C&J battery

A. Squat Snatch, 1RM - don't spend too long here

B. Clean and Jerk, 1RM

C. 30 Squat Clean for time @ 135lb - last time?

A. 170#, ties my pr. 175# didn't happen today. Frustrating because I went in with expectations to get 175#+  :(

B. 205# PR (+5# pr) felt great. Couldn't stand up with 210# felt confident today that whatever I can stand up with, I would be able to put overhead

C. 3:42 compared to 3:37 the time before that was 4:36. All singles. Felt great through 18 reps then it got tough and I fell off the pace I had been going at which was 1 every 6ish sec

PM - LEnd + MAP Z1

4 sets @ 97%:

15 C2B Chin-ups

15 Burpees to 6" OH

15 sec Airdyne

Rest 6 x work time

+

20 minute Rowing @ 50% effort - damper 1
oh boy, here come the nasty intervals! When I think back to the big dawgs blog, these are the type of work outs I remember most. Today's weren't too bad because the time domain was short, but I know these can become very painful as they get longer. Whenever I have something like "rest 6x the work time", I know it is going to be tough.
1:09
1:11
1:08
1:12
Movements felt smooth throughout, last set of pull ups got a bit tougher but everything unbroken and I felt like I moved well. Reg grip butterfly c2b, burpees felt the best they have to the 6' probably because the last time I did this I had a vest on, and the airdyne was quick, breathing was really high when I was done with the airdyne, so high that I really couldn't talk or anything for a few seconds.
+
Row @ 2:32.8 average pace for a total of 3,926m

170# Snatch

AM - Back Squat intense + Snatch intense + Clean and Jerk intense + Dip/Chin-up intense

A. Back Squat @ 20X1, 1-1-1, 3 min - try all sets @ 225lb

B. Squat Snatch, build to a heavy single 

C. Behind the Neck Split Jerk, build to a heavy single

D. 10,9,8,7,6,5,4,3,2,1 rep rds for time:

Unbroken C2B Chin-ups

Unbroken Ring Dips

A. 225# all sets, felt fantastic

B. 170# PR (+5# pr). Worked up to 165# no fails, failed 170# but wanted it too bad to stop. 

C. 195#, failed 205#... I dont feel too solid on these, i disconnect and just am not confident

D. 6:19, dips were tougher... I think I have done this before but will have to look back in my notes to check the time

note: didn't take my hrv this morning because it wasnt working and i ran out of time to deal with it, but my guess is i was green haha.

PM - Swimming MAP

10 sets of 90 sec of continuous Freestyle Swimming, rest as needed b/t sets to keep 90 sec efforts consistent in PRE and distance

Will complete this afternoon