A. Jerk (Split): 2 sets of 3 at 70%, 1 set of 3 at 75%, 2 sets of 2 @80% #165, #180, #190 - these felt ok, felt solid dropping into the split.
B. Push press: 1 set of 4 @80%, 3 sets of 3 @ 85% #175, #185 - the sets at #185 were a grind at the end, just kept telling myself that is where the improvement comes. You have to push and finish strong.
C. Snatch High-pull, 2 sets of 5 @ 75%, 2 sets of 5 @80% #135, #140 - didn't feel like I was getting as low as I should, felt I had to much early arm pull.
Then5 Min AMRAp:
15 KBS (#70), 15 Pushups (hand release)
Finished with 4 rounds, 15 KBS and 2 hand release push-up. The KBS went unbroken for all 5 sets, and the first round of push-ups was solid, and then proceeded to kick my tail!
A. Snatch technique work. 15 minutes. Work on speed, transition
under bar, moving fast.
Worked up to #135, #145. These felt better for most of the reps. I felt like I was able to drive lower than usual. I still need to work on not being quite so wide. I'll post video later for this.
B. For time: 30 Chest to bar pullups
1:14 opened with 18 straight and then broke the remaining into 2s and 4s.
then for time:
250m row
10 KBS #70
10 Burpees
10 KBS
10
Burpees
#250m row
FInished in 3:34. This left me gasping at the end. I held the pace during the first row in the sub-1:30/500 pace. The KBS went fine, I tried to find a smooth flow to the burpees. The second set of KBS started a bit rough, then smoothed out. The second burpees were not as smooth, but I kept moving. I was able to hold the last row in the high 1:30s/500 pace. I was spent from this, but my recovery time felt pretty good as I cooled down and finished up for the morning.
A. 15 minutes snatch tech work. 1 power snatch, 2 OHS, 1 hang snatch. Weight to allow for fast under the bar. Speed over load.
working sets were 75-95-100-105-115-125
The power and OHS felt pretty solid, the hang still feels off. I did hit power snatches at #155 and #165, failed at the #170 attempt, but kissed the bar. The power snatches felt solid. I still need to work on a focus point and not pulling early with arms.
Lactic Endurance
3 Rounds
5 shoulder to overhead #135
7 burpees, AFAP
9 TTB
I finished in 2:45. This was a tough triplet for me. I didn't seem comfortable on the movements. After the first round, I could not cycle the T2B. I didn't fall into a good rhythm pattern on the STO, weight was not an issue, more of a movement pattern problem.
rest 4:00
3 Rounds
2 Bar Muscle ups
7 KBS - #88
30 double unders
I finished in 2:52. This felt better than I thought it would. The bar muscle up were a bit rougher on rounds two and three. I had a fail early on the last set of DUs.
rest 4:00
30 Squat Cleans, #95
I finished in 3:25. I came apart on these. My form went south after the first 9. i had high hip sand really started to smoke my lower back. I was very rounded and caused myself to dump the bar twice. I'm not real happy about my performance on this portion of today's work. I really need to step back and regain form when movements like this come up.
Testing Day: Amrap in 17 minutes 7 Toes to bar 9 Box jumps 24" 7 KBS @ #70
I finished 14 rounds and 9 reps (7 T2b and 2 box jumps). I stayed unbroken on everything save 1 rep on the box jumps and 1 rep on the kettlebell swings. I felt pretty solid through round 10 then started to falter a bit. I hit the first 3 rounds before the 14 minute mark hit then started to drop off somewhat. I began round 13 with around 2:40 left on the clock. Overall this was solid, I have video I'll post below later on today. I feel that I need to be able to cycle the box jumps more quickly, I stepped down most rounds and it looked slow on the video. Definitely something I need to evaluate going into the open.
then:
30 minutes of Z1 flow - row, roll, AD, stretch, etc. I spent some time rolling and rowing and working out some positions. Fell pretty good now.
A. Snatch tech work. 10 single reps with rest as needed. 1 snatch, pause in the hole for 3-4 seconds with bar stable overhead.
75-85-95-105-115-125-135-140-140-145
The idea was to get comfortable in the hole. THis went ok. I probably should have started heavier and stayed at a heavier weight. I wanted to keep the technique solid. I must say the 4 seconds feels a lot longer with any weight overhead! As the weight got heavier, I was coming up with my hips early, and breaking in my arms. I was catching a bit high and needing to drop lower after the lock-up. I need to pull myself under the bar more quickly!
Lactic Endurance
3 Rounds, individually timed. Short rest between
5 PC start at 135(round 1), #165 (round 2), #185 (round 3)
