Week 4 - de-load

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, build to 90% RM for a single

215- done

B. Clean and Jerk, build to 90% RM for a single

255 - done

C. 300m Row @ 97% x 3 sets, 1 min b/t sets

:49.7 - :50.1 - :51.0

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

10 sets @ 90%:

7 Kipping HSPU

7 Box Jumps - 30" - step down

15 cals AD

1 min b/t sets

1:17-1:13-1:07-1:08-1:08-1:16-1:26-1:25-1:26-1:13

Wednesday - MAP Scenario's

"Nate" as rx'd - goal is 17 rds

20 rounds + 2 muscle ups...could have thrown in the kick a little earlier but this was essentially my best paced effort 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Squat Clean. Front Squat, 1.1 x 4 sets, 4-5 min

280 - 285 - 285 (got my first attempt at 285, missed about 8 attempts and then got another) went for 265 on final set and got that...just wanted to figure our my bar path fault and I got it by the end

B. Below Knee Hang Power Snatch. Power Snatch, 1.1 x 4 sets, 4-5 min - drop bar from OH each rep

195 for all sets 

C. 3 x 30 cals on AD @ 100%, 1 min b/t sets

:47 :58 1:04 (gave that last set 101%)

Saturday 

AM - LEnd2

21,15,9 for time:

Thrusters @ 115lbs

C2B Chin-ups

*Goal is sub 4 min

3:56

PM - MAP Single - low %'s

1000m Row @ 75% effort x 5 sets, 3 min b/t sets

3:33.3 - 3:31.0 - 3:30.0 - 3.29.7 - 3:25.3

 

Notes: ready for more, felt great lifting heavy Friday, felt even better rocking Nate