May 20th to 24th, 2013

May 24th

5 - Jerk intense + Clean moderate + Snatch tech + Burpee LEnd

A. BTN Split Jerk, max

B. Squat Clean Cluster, 1.1 @ 225lb x 5 sets, 2 min

C. Snatch Balance. High Hang Squat Snatch, 2.2 @ 115lb x 5 sets, 2 min - pause for 1 sec in full squat every rep

D. 15 Burpees as fast as possible per min for 3 minutes (compare to cycle 2)

A. 255. missed 265 once. Felt better than last time. Think I can do 275 once I get comfortable with it. 

B. complete. felt sorta heavy today for 225. 

C. complete. felt fast. 

D. 29s,30,31. 11s fast than last time.  Did with 2 other guys that helped push and muscle endurance felt better. 

May 22nd 

 MAP Low %'s - Row

"Jackie"

5:59.  3:23 row. 40/10 on thrusters. 20/10 on chins. Think I can go 10-15s faster with some more mental toughness to stay unbroken. Still pleased to go sub 6. 

May 21st, 2013

C&J tech + DL Speed + Prowler ALEnd + Vertical CP Battery

A. Power Clean. Split Jerk. BTN Split Jerk, 1.1.1 @ 195lbs x 6 sets, 2 min

B. DL, 1 rep every minute for 10 reps @ 75% RM - drop each rep, focus on speed off floor

C. Prowler Sprint, 20 sec ALL OUT @ moderate load x 5 sets, 3 min rest

D1. Weighted Parallel Grip Chin-up Cluster @ 20X0, 2.2 x 5 sets, 1:30 min

D2. Standing KB Press @ 24kg/arm @ 20X0, AMRAP x 5 sets, 1:30 min

A. complete but did last 4 sets with 2 split jerks as lowering to behind the neck was hurting shoulder. 

B. complete @ 375. 

C. AD sprint subbed.

D1. 45# x 3

D2. could not press 55 KB due to shoulder pain in right shoulder at bottom of press.