Monday - Snatch intense + Snatch moderate + BSq int + OH intense

A. Squat Snatch, build to a tough single 

235 :)

B. Snatch Pull Cluster, 1.1 @ 235lb x 3 sets, 2 min done

C. Power Snatch, 2 touch n go reps @ 185lb x 3 sets, 2 min done, no misses

D. Back Squat @ 20X1, 3-3-3, 4 min 360 for all...I have more but didn't want to be greedy

E. Press Cluster off blocks, 1.1.1 x 3 sets, 4 min - start @ 80% RM 175-180-180

Tuesday - MAP High %'s - (3/3--4/4--5/5)

5 min @ 90%:

10 Lateral Barbell Burpees

10 OHS @ 95lbs

--5 min rest

4+5

5 min @ 90%:

5 touch n go Power Clean @ 155lb on the minute

AMRAP Airdyne Cals in remaining time

--5 min rest

67 cal

5 min @ 90%:

10 Lateral Barbell Burpees

10 Front Squat @ 115lbs

--5 min rest

3+13

5 min @ 90%:

5 touch n go Power Clean @ 155lb on the minute

AMRAP Airdyne Cals in remaining time

--5 min rest

67 cal

5 min @ 90%:

10 Lateral Barbell Burpees

10 Back Squat @ 135lbs

3+10

Wednesday 

AM - Jerk moderate + Upper CP Battery

Split Jerk. BTN Split Jerk off blocks, 1.1 @ 185lbs x 6 sets, 1 min done, felt fine on wrist

+

AMRAP in 10 minutes: 4+8

5 Ring Muscle-ups

5 Strict HSPU to 5" Depth

...into...

AMRAP in 10 minutes: 4+7

5 Bar Muscle-up

5 Kipping HSPU to 10" Depth

+

rest as needed

+

10 C2B Chin-ups per min for 10 minutes done, unbroken butterfly

PM - Snatch tech + Airdyne MAP Low %'s

Below Knee Hang Squat Snatch, 2 reps @ 155lb x 6 sets, 1:30 min - no dropping b/t reps done

+

30 x 40 sec AD @ 75%/20 sec AD @ 50% finally got it all in, 448 cals, 9.02 miles

Thursday - off

Friday - Snatch moderate + C&J intense + SN or C&J based CP tester

A. Clean Pull Cluster, 1.1 @ 325lb x 5 sets, 2 min done

B. Behind the Neck Split Jerk, build to a tough single 285, very close on 295...was short on time but if I had a couple more attempts I would have gotten it for sure

C. Squat Snatch, 1 rep every 30 sec for 15 minutes @ 185lbs

done...not a single missed rep...felt great, form is improving 

Saturday 

AM - LP1-->LP2 multi

4 x 90 sec time limit @ 97%:

21 Thrusters @ 100lbs

21 C2B Chin-ups

AMRAP Cals in remaining time

9 min b/t sets

wow this was a pleasure to do....10-11-10-13 cal 

Pure Pain for a long time, hopefully my competition isn't this into Pain

PM - MAP Low %'s - Rowing based

40 min @ 75%:

1000m Row

5 Wall Climbs

10 Burpees

15 KBS - 24kg

20 Air Squats

25 Unanchored Sit-ups

4 rounds +1000m with a single second to spair

 

notes: I can start doing more thrusters, more power cleans, heavy front squats.  Catching a bar in the rack at the bottom of a squat is probably not possible this week.  The wrist is better.  Fewer things give me a sharp pain but the thrusters on Saturday made it ache a little, went away quickly and it feels fine today.  The wrist is almost ready for everything.  I am otherwise acclimating to the extra double day well and feeling very motivated and ready to push hard.