220# Clean

Saturday 

AM - MAP Sets (2 parts)

3 sets @ high effort:

15 C2B Chin-ups

15 OHS @ 65lbs

100 DU's

180 sec rest

2:25, 2:21, 2:26

+

5 min rest

+

3 sets @ high effort:

15 Kipping HSPU

20 OH Walking Lunges @ 45lb bar

25 cals AD

180 sec rest

2:53, 2:51, 3:00

8

PM - Hill Running

7 x 60 sec @ high effort (aerobic)/90-120 sec jog down

Completed 

7

AM - Snatch intense + Clean intense + Vertical CP (not battery)

A. Squat Clean, work to a single

B. Above Knee Hang Power Snatch, build to a triple - no dropping bar b.t reps

C1. Press @ 20X0, 2-2-2-2, 2 min

C2. Weighted Pronated Chin-ups @ 20X0, 2-2-2-2, 2 min

A. 220# (10 lb pr) video below

B. 133#

C1. 110#, 113#, 115#, 115#

C2. 40#, 40#, 45#, 50#

10

PM - CP Battery tester

For time:

Bar Muscle-ups - 12,9,6,3

Thrusters @ 135lbs - 8,6,4,2

7:59

9, no failed reps but may have paced the bar MUs too much, found myself resting a lot

220# Clean from Chelsea Ryan on Vimeo.

Feb 18th: 3 Videos

Monday - Snatch intense + Clean and Jerk intense + C&J battery + MU's

A. Below Knee Hang Squat Snatch off blocks, 1 rep x 9 sets, 1:30 min - 3 sets @ 135lb, 3 sets @ 140lb, 3 sets @ 145lb

B. Power Clean and Split Jerk Cluster, 1.1 x 5 sets, 4 min - 4 sets @ 175lb, try what you want on the last set

C. Every minute on the minute for 20 minutes:

1st - 4 Bar Muscle-ups

2nd - 3 touch n go Squat Clean @ 155lb

A. Completed as written, felt solid. Actually felt like I had a second pull, much better than last week's above knee off blocks

B. 175# x 4, 185# x 1

C. Completed as written, my camera ran out of storage on the last set of cleans but I completed everything unbroken. Bar MUs were the easier movement of the two, hand ripped in the same place as last week towards the end, you can probably guess which set that happened on.