Training

7.21 - 7.27
Monday
AM
A.  Snatch; E2MOTM complete 1 rep @ 80-85% of max x 10 reps
B.  Back Squat; 75% x 2 reps @22x1 x 5 sets

Gymnastics work - Done 
+
A.155-155-155-160-160-160-162-162-162-162....no misses 
B. Done at 225

Good training session. The percentages for the snatch were based on a snatch max that is 190-200 since I am guessing my max is somewhere around that. The first couple snatches were a little shakey from the gymnastics warm-up. Squats felt good, my cue of going straight down helps me the most. 

PM
50 CTB pull ups
50 thrusters, 95#
50 box jumps, 24’
35 pull ups
35 wall balls, 20#
35 cal on rower

Tuesday
AM
A.  Push Press x 5 x 3 sets
B.  Muscle Snatch x 2 x 5 sets
C.  Power Clean + Power Jerk x 2 x 5 sets @ 70-80%.. work on quick transition into jerk
+10 minute amrap
12-9-6
DL  @185
strict HSPU


A.
B.
C.
+
Conditioning. 

Wednesday
AM
A.  Sotts press x 4 x 5 sets 
B.  Front squat x 8 reps @ 65-70% x 3 sets
C.  RDL @ 90% of clean x 5 x 3

PM
6 minutes on the AD
30 sec. @ 450+ watts
30 sec. @ 250 watts
rest 2 minutes
x4 rounds

Thursday
off

Friday
AM
A.  Snatch; complete 10 reps from 70-90% of max
B.  Clean and Jerk - 1 rep @ 90% E2MOTM x 12 minutes
C.  Back Squat @ 80% x 2 x 7 sets

PM
20 MU
100 double unders
40 squat cleans @ 135
100 double unders
60 pull ups

Saturday
A. Behind the neck jerk x 3 x 4 sets @ 75% of reg. jerk
B.  DL x 3 reps @ 65% every 45 sec. x 10 sets
C.  Jerk dip @ 105% of jerk x 5 x 4 sets
+
15 sec. sprint @ max effort
rest 1:15
x8 sets
+
30 minute steady row

Sunday 
off