Training (230p)
A. Warm up with vertical jumps/agility circuit prep work (20
min, non
fatigued, no forced reps, keep them fast and explosive for
all)
*Did 1/2 agility course down and back EMOTM for 5 minutes. Tried to work speed. Felt fast.
B. Snatch; 2, 2, 1, 1; rest 2 min (don't try to set any
records here,
just build confidence under heavy loads for both and start
to figure
out your openers)
*A little fatigued from yesterday's Oly Session but still felt fast under the bar.
*225(+,-)/230(+,+)/240(+)/245(-)
*240 Felt really solid, elbow just fucked me.
C. Clean and jerk 2, 2, 1, 1; rest 2 min
*255/255/275(jerk only)/300(jerk only)
*Body was already fatigued from yesterday's C&J Session with Tom and wanted to make sure I still had some in the tank for the Lactate work, so I just jerked from the rack.
D. Deadlift 3, 3; rest 2 min (90% effort)
*435/435
*Felt pretty good
+
5 sets @95%
6 Front squat 250# from floor
Amrap unbroken muscle ups
Row 250m @100%
rest 5 min bw sets actively on the airdyne
*Set 1: 6 FS/7 Muscle-Ups/38s Row
*Set 2: 6 FS/7 Muscle-Ups/35s Row
*Set 3: 6 FS/7 Muscle-Ups/39s Row
*Set 4: 6 FS/7 Muscle-Ups/49s Row
*Set 5: 6 FS/6 Muscle-Ups/48s Row
*FS felt alot better than 10 days ago when I played with this. Muscle-ups also felt good. This was definately a tough day but feeling great about training.
Training Video
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