9/21/15 Monday

am: 

A. SqT Snatch – Triple; (strongest position) 

*if from floor, hit these from floor, if from hang, hit them from your strongest position etc.

**Note which position you go from  

121 triple from floor tng

B. Split Jerk – 3.2.1.3.2.1.3.2.1 wave; focusing on strong lockout and footwork. force nothing, get the volume in *main focus 

55/60/62

60/65/67

65/70/72 all felt very heavy today 

*building on last week 

C.  

30 cal bike  400+/300+ watts 

3 rds of 10 strict pullup, 10 bodyweight bench, 10 bodyweight front squats 

30 cal bike (same)

3 rds of, 30′ hs walk , 10 bodyweight shoulder to OH, 15 GHD situps

30 cal bike (same)

30:47 bench/100# bench was hardest part for me

pm

A. Back SqT – 2.2.2 cluster; rest 10 counter between cluster sets (be about :15 between the 2.2 sections. 

95k, 98k/216# felt heavy knee wasn't great

B. 21-15-9

Power Cleans 

Strict HSPU

*Power cleans go up in weight each round. Start at 135/93, then 155/108, then 185/123

**1 bar, athlete changes his hers own weights 

8:48

C. Assistance Work 

Bent over supanated Barbell Row 4 x 6-8 reps heavy 

+

30′ Waiters Carry x 4x each arm 

+

L-Sit Holds (you choose duration and how)