Monday August 31, 2015

A. Mid Thigh Snatch Cluster, Power or Squat, 70% x 1.1.1 x 4 sets, rest as needed.
You can use blocks as well for this from mid thigh position
     - 145#
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still feeling wayy off on these. Did 205 for 4, 225 for 4, 230 for 2(!!), 205 for 4 and 215 for 4

C. Split Jerk, 82% x 1.1.1 Cluster x 2 sets, 85% x 1.1 Cluster x 2 sets, rest as needed.
     - 225 and 235

D. Clean Pull, 100% x 3 reps x 4 sets, rest as needed.
     - 275#

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E. 6 Rounds of the following:
15 Cal Row
15 Burpees
15 Wall Balls @ 25/16 lbs to Ten Foot Target
     - 16:44. Unbroken on wall balls. Slow but steady through burpees and rowing


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F.  Complete 7 sets of the following:
Snatch(2 rep) + Overhead Squat(2 reps) @ 65% of Best Snatch, rest 30 seconds between sets.

     - Done with 135#

Exhausting session that took me almost 2 hours. Front Squat is shit right now but Snatch technique is feeling decent. Aerobic capacity also feeling pretty good. Think that the weight loss has cost me some strength.