Week 8 Oly
-Clean & Jerk- 70% x 2+1 x5
-Clean pull- 85% x 3 x 3
-Snatch balance- 4 x 1*
Week 5 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 2+1 x 4 sets- 155, 165, 165, 183
-Clean & Jerk- 70% x 3+1 x 5- 155
-Clean pull- 80% x 3, 85% x 3, 90% x 3- 170, 185, 195
-Snatch balance- 5 x 2- 135, 135, 155, 155
Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3
+
-did Fran for the AOW testing today, pr'd by 5 sec with 3:06. I have a ton of excuses for why I didnt get sub 3 which include coming off the pull up bar after doing 20 and starting to walk back to the thruster bar, only to have Zac (who was judging me) look at my with a puzzled look on his face and tell me I had one more pull up, as well as several other bone head moves on my part. However, after thinking about it, I know we havent been conditioning much, this was my 4th day on and I was already sore, we did a bunch of oly lifting before Fran, and I still got a pr. I plan on doing Fran again in about a month and staying in the gym until I get sub 3. No more bonehead moves, and making myself stay on the dang pull up bar and HTFU!
-GH raises- 4 x 8
-10 min row or jog @ Z1
-Mobility
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