last cycle before the games

thursday:

run 1 mile

3 rounds
15 kb snatch R -- 2 pd
15 kb snatch L -- 2 pd
10 pullups
5 hspu

run 1 mile

for time: <30 min (rx'd was 5 rounds; ran out of time between classes)

sunday:

pt 1:

5 two minute rounds:
200m sandbag run -- 100#
amrap double unders for remaining time
rest two min

for reps: 56, 45, 51, 60, 46

rest 2 hours

pt 2:

clean & jerk: 2, 2, 1, 1, 1, 1, 1
for load: 185, 205, 225, 235, 245, 255, 265(F), 265(F)

rest 2 hours

pt 3:

amrap 7 min
5 kbs -- 2 pd
5 burpees

for rounds: 11 rounds

monday:


pt 1:

a1. front squat 3, 3, 3 @20X0 pace
a2. 25 covp chin ups x 3
b. implement lunges -- 12 difficult steps

a1. 225, 235, 245 (should/could have gone heavier)
a2. complete, ub
b. 55# dbs, 135# bb, 55# dbs, 135# bb

rest 6 hours

pt 2:

30 ohs -- 135#
100 du
20 squat cleans -- 135#
100 du
10 thrusters -- 135#

for time: 11:12 (would have been sub 10 if a coach hadn't approached me mid-wod to talk. fml)

tuesday:


5 sets of increasing efforts

3 tough hang cleans
25 seconds max effort row

for weight: 205, 215, 225, 235, 245, (needed to drop), 225

ice bath x 15 min

wednesday:


pt 1:

5 min warmup run

30 sec @ 90% aerobic
20 sec @ 50% x 20

5 min cooldown run

pt 2:

all out for time:
3 rounds
10 front squats -- 175#
10 burpees
10 c2b chin ups

time: (haven't completed: later today)

daily report

• body: excellent. legs a little sore.
• mind: very good; clear. diet has been best in a long time.
• spirit: searching.
• m/f/s: 1/3/3
• notes: really itching for 265 clean. Should have went for it 3rd set instead of 5th. Good session overall. looking forward to today's pt 2.
• videos: will post 255# clean later today.