monday
off
z1
Tuesday
off
z1
Tuesday
Practice Barbell TGU, just practice not a max- played around with 95lb, hit 110 and was pretty easy since my max is 115
+
Snatch, Build to a heavy single- 245 but fell to my knee and then stood it up
+
Speed snatch event, 6 min Cap- got 7 snatches in the 6 min cap, failing only 2 reps, however its a 5 min cap and i completed 5 in the time cap
+
Row 500m @ 1:45 , rest 2 min x 5 sets- held the 1:45 for 4 sets, fell off on the last one,
Wednesday
Grace- 2:14
30 clean and jerks for time @ 135#
+
Rest 10 min
+
Isabel - 3:54
30 Snatches @ 135# for time -
+
20 min easy: completed
50 ft bear crawl
25 double unders
50 ft walking lunges
25 double unders
Thursday
OFF
Friday
A. Front Squat, build to a heavy single, not a max- 335
B. Squat Clean Thruster, Start @ 185, add 5#/ minute until failure 255, got 260 after the min
+
3-6-9-12…
Thruster 135#- 13 thrusters, quads were really fatigued, feel i can def get back on the bar
C2b Pull up
6 min Cap
Saturday
1 min rowing for cals- 20, 16, 16, 16, 13
1 min toes to bar- 25, 20, 20, 20, 17
1 min of wall balls- 22, 20, 20, 20, 20
1 min of handstand walks- 50ft UB for all sets
1 min rest x 5 sets
Sunday
Row 250m all out, rest 4-5 min x 5 sets- .45, .44.9, .44.4, .43.8, .43.3
+
20 min flow work
run
Bike
Light gymnastics
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