Training 8/20

A. Power snatch cluster 1.1.1 x 6 rest :15 btw reps/rest 3 mins
B. EMOM PC + jerk 70-80% 1RM, 8-10 mins perfect form
+
AD 30 sec 97% effort
rest 3:20 x 5

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A. 150, 160, 170, 180, 190, 200F(1), 195, 200F(1) felt really good on these. Pretty good turnover. Was just leaving 200# out if front a little bit.
B. 195x3, 205x3, 215x2, 225x2. Did PC + PJ, based weight on 275# max.

missed AD work. will make up Thursday most likely.

Training 8/19

8/18: REST DAY

8/19:
AM
Row 1k easy pace
+
Row :30 @ 90% effort
rest walk :30 x 12
+
Row 1k easy pace

PM
try to beat time from last time
12-9-6-3:
Back squat 225#
UB CTB pullups
HSPU

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AM:
155
156
155
155
156
153
151
151
152
153
152
153
1841 total meters, 1:37.7 pace, 32 spm

PM:
4:57, last time was 5:00. Felt like I moved through this better this time, but I struggled with HSPU a little more. Fell off the wall on the 9 rd after rep 8 which cost me a few reps.

Training 8/17

MAP session retest:

AMRAP 10:
row 250m
10 swings 1.5pd

rest 5 mins

AMRAP 10:
run 200m
3 MU

rest 5 mins

AMRAP 10:
bear crawl 20m
FW 40m, 2pd each hand
10 situps

rest 5 mins

AMRAP 10:
AD 20 cals
25 DUs

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1- 6+200m (6+150m last time)
2- 9 in 9:47 (9 in 9:55)
3- 10 (9)
4- 5+4cal (5)

Small improvements on each. Felt like I could push the row more on #1 and still maintain pace. Pulled a 1:53-1:55 the whole time and it never got tough. I took the situps out of #3 for retest purposes today. I forgot to do them the first time I tested this MAP.

Training 8/16

8/16:
AM
Build to a tough triple front squat, btw sets build to a tough triple wtd dip, these don't have to be 3RMs

PM
A. Jerk from blocks 80% of 1RM x 2; rest 90 sec
B. Wtd pronated chin ups 2-3 reps; rest 90 sec x 5
+
5-4-3-2-1:
Rope climb 15'
Front squat 225#, from floor

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AM
FS- 265#
Wtd dip - 65#

PM
A. 250#, felt fast and solid
B. worked up to 83# x 3 which I believe is the most I've ever hit for 3 reps

Conditioning: 6:04, last time was 8:31. Missed my final clean this time or I would have finished in 5:40ish.

Training 8/15

8/14: REST DAY

8/15:
A. Build to max snatch off high blocks
B. EMOM snatch balance x 3 @ 65% 1RM snatch balance - 6 mins
+
5 sets
5 TNG power clean, build as you go
20 DU
8 burpee AFAP
rest 5 mins

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A. 195, close on 205 but failed twice
B. 165, felt solid

Conditioning:
1- :38 @ 185
2- :37 @ 195
3- :38 @ 205
4- :39 @ 215
5- :39 @ 225

Felt good on the conditioning. I've never done 225# for an unbroken 5 from the ground. I want to AMRAP it sometime to see if I can hit 10 reps UB. Rest got screwed up between sets 3 and 4 b/c i was trying to coach in the middle of it. I ended up resting 12 mins between those sets.

Training 8/13

A. Power clean cluster 1.1 x 6 rest 15 sec between reps/rest 3 mins
B. Build to max jerk from blocks
+
AD :20 all out
rest 3 mins x 6

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A. 255, 265x1
B. 275, failed 295 x 3

AD:
1- 19 cal
2- 17
3- 16
4- n/a
5- 19
6- n/a
Had trouble with the airdyne today. A pedal is slipping pretty badly, and I think it's finally causing the AD to break down. Twice the monitor went haywire so I just estimated :20 and went as hard as I could.

Training 8/12

8/11: REST DAY

8/12:
AM
Row 500m easy pace
+
Row :30 @ 90% effort
Rest walk of rower :30 x 20
+
Row 500m easy pace

PM
A. Build to a tough double back squat
+
30 back squats 225# for time (video)

_______________________________________

AM:
155
155
157
156
155
155
153
152
152
150
149
147
146
144
144
140
148
143
144
148
2994 total meters, 1:40.2 pace, 32 spm

PM:
A. 335, 350x1

225# x 30 - 2:31, broke into 20-5-5

Didn't feel good on any back squatting today. Maybe the rows took it out of me a little bit.