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.

200# Clean

A. Squat Clean, 1-1-1-1-1, 3-5 min - 1st set @ 175lb, no failed reps

B. Split Jerk, 2-2-2-2-2, 3 min - 80-85% effort per set, focus on hitting the correct positions

C. Above Knee Power Snatch off blocks, build to a tough single

D. Back Squat with Chains @ 20X1, 3-3-3, 5 min 

E. 10 rounds for time:

3 unbroken Kipping HSPU to 6" Depth

1 Legless Rope Climb to 15 ft

A. 175#, 180#, 185#, 190#, 200# PR (+5# PR)

B. All sets at 155#

C. 135#, felt ok but not great

D. 155#, 165#, 170# all plus 60lb chains

E. 7:41

Video of cleans: ended up on my toes for the 200# one, i don't usually ever do that so it was weird to see, but still made the lift. 

193# Power Clean & Jerk PR

AM - OH Intense + Power Clean intense + Clean tech/UB Pull + UB Push/UB Pull stamina

A. Power Clean and Split Jerk Cluster, 1.1.1 x 3 sets, 3 min - all sets @ 80% effort

B. Power Clean and Split Jerk, 1 x 3 sets, 5 min - build per set, last set tough, but makable 

C. High Hang Squat Clean of blocks, build to a tough single - quick

D. Squat Clean, 1 rep per min for 5 minutes - 1st min @ 165lb, add 5lbs per min

E. For time:

15 Rope Climbs with legs

20 Kipping HSPU to 6" depth 

25 L Pull-ups

30 Strict Bar Dips 

A. All sets @ 155#

B. 175#, 185#, 193# PR for a power clean and a PR for a clean+jerk

C. 175#

D. Completed, felt a little tougher in the squat than I anticipated

E. 16:44, L pull ups sucked

PM - Swimming MAP

Swim 50m for time

37 sec

+

Rest 5 min

+

Swim 100m for time

1:34

+

Rest 7:30 min

+

Swim 200m for time

3:51

+

Rest 10 min

+

Swim 500m for time

11:34

no way was my time right for my 1000m swim I must have miscounted the laps or just have been really slow today for a 500m. Most likely miscounted the laps last week :(