Another week of training

Tuesday: 

part 1:

for time:

20 squat snatch - 135 lbs

5:56.  missed a few reps as I didn't stay tight.  Went all out from beginning.  A little pacing would have been better.

 

rest 4+ hours

 

part 2:

A. bench press - 3,2,1; rest 5 min

230,240,250

B. hang power clean - build to a tough single fast - max 4 sets

235 PR

C1. AMRAP CTB Chin Ups - 1 attempt; rest 5 min

41 PR

C2. AMRAP Chin Ups - 1 attempt

42 - not even close to a PR.  Was gassed after max CTB. 

Wednesday 

took wednesday off as I was feeling beat up

Thursday

Did 3 reps Jerks

185,195

then a brutal terribly long wod that felt like one big MAP session:

for time:

Run 1 mile

+

5 rounds:

15 R KB Snatch - 2/1.5 pd

15 L KB Snatch - 2/1.5 pd

10 muscle ups

5 HSPU

+

Run 1 mile

49:30.  A few sets of KB snatch per arm were unbroken. A few sets of HPSU were unbroken. Long slow grind of a wod. Miles were 90% ice and felt great coming in. 

Saturday

part 1:

Sand Bag Run 200 m - 100#

AMRAP Double Unders left in 2 min

rest 2 min x 5

used a barbell on back.   65,53,67,53,63 DU's per set.  runs were 55-60s. 

rest 2+ hours

 

part 2:

A. Clean and Jerk - 2,2,1,1,1,1,1; rest as needed

 

205,215,225,225, 235 F jerk, 235 F jerk.    Jerk has gotten disastrous. Way off from PR.  

rest 2+ hours

 

part 3:

as many rounds in 7 min:

5 KBS - 70 lbs. 

5 burpees

15 rds even. constant movement. 

Sunday

part 1:

A1. Front Squat @ 20X2; 3,3,3; rest 20 sec

A2. 25 COVP chin ups; rest 5 min x 3

B. Implement Carry Walking Lunges - 12 tough steps; rest 1 min x 4

 

A1. 250, 260,260

A2. all sets of 25 unbroken

B. two 60 lbs sand bags. one on each shoulder.  this was brutal

rest 4+ hours

 

part 2:

for time:

30 OHS - 135#

100 double unders

20 squat clean - 135#

100 double unders

10 thrusters - 135#