Training August 27th, 2012

AM
A. Muscle Snatch. Snatch Balance. Squat Snatch, 1.1.1 x 10 sets, 1 min - start @ 95lb, increase very slightly
B. 3 sets ALL OUT:
30 sec C2B Chin-ups
30 sec Hang Squat Clean Thrusters @ 95lb
30 sec Burpees to 6" OH
9 min b/t

A.  95-140. Feeling good here. Used my shoulder routine prep before hand and was pain free. Little tight but loosened up more in between sets with band. 

B. 16 CTB, 7 SCT(forgot to take from hang this set), 12 burpees
     19 CTB, 8 HSCT, 13 burpees
     19 CTb, 8 HSCT, 12 burpees

   Shoulder a bit sore after but some more foam rolling and stretching and it feels ok. 


PM

10 minutes of work @ 75%:
10 DL @ 95lb
10 Box Jumps - 24" - step down
10 Unanchored Sit-ups
--5 min recovery
10 minutes of work @ 75%:
10 Split Jerk @ 65lb - alternate legs each rep
10 Box Jumps - 24" - step down
10 Anchored Sit-ups

10 rds for first MAP set
9 rds for second set.  - little longer transition form SJ to BJ and cycle time slower.