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.

Aug 12th

A. Squat Snatch, build to 170lb for a single

B. Back Squat @ 40X1, 1 rep @ 90% RM x 8 sets, 2 min

C. AMRAP Burpee Ring Muscle-ups in 7 minutes (same set-up as 2013 Regionals)

D1. GH Raise @ 30X0, 8-10 reps x 5 sets, 2 min - slow tempo for first 6 reps, fast tempo for last 6 reps, add/reduce intensity as needed

D2. L Sit on Rings, 15 sec hold x 5 sets, 10 sec

D3. Front Rack KB Carry @ 24kg/arm, 25 sec walk x 5 sets, 10 sec

D4. Weighted Front Bridges from hands on floor/locked elbows, 30 sec hold x 5 sets, 60 sec rest - place 45lb plate on back

A. completed

B. completed @ 220#

C. 26 reps... 4 reps better than regionals, and i felt way better throughout

D1-D4 completed, tough

9

PM - Airdyne MAP

3 x 5 min Airdyne @ 90%/5 min Airdyne @ 50% - slightly slower than 90% pace from past weeks, this will be much more difficult

I will complete this tonight