3rd week April

Fri Apr 13 off

Sat Apr 14
Part 1. OLY MEET RULES: 3 attempts max snatch, then 3 attempts max clean and jerk.
snatch: 135 - 145X - 145X [warmed up to 125]
c&j: 195X - 195X - 195X [warmed up to 185]
thoughts: budgeted myself 10 mins warm-up time for each lift and didn't use it very well. should've started lighter on the real attempts, made smaller jumps, etc. anyway, not a great session but good to know that on certain days need to check ego, put a score up on the board. also, in retrospect, the week leading up was too heavy.
(rest 2h)
Part 2. 3 rds for time: 6 MU, 30 WB 14#/10', 12 HSPU, 15 PC 95#
TIME: 16:38
(rest 1h)
Part 3. 1K row
TIME: 3:33.7

Sun Apr 15
AM. 5 min work at 85%, 4 min walk rest:
1. 5 hollow-rock ups, 6x 20m run amrap: 5 rds + 3 rep
2. 2 rope climb, 10 wall ball amrap: 4 rds + 1 rep
3. 40 du, 5 hspu: 4 rds + 40 rep
4. 8 pistols alternating legs, 8 kte, 16 sit-ups: 4 rds + 4 rep

PM: 5 sets of 4 hang squat clean / 8 burpee-box jump 24" / 12 butterfly pull-up / rest 5 min
1. 1:06 95#
2. 1:06 115#
3. 1:08 125#
4. 1:10 130#
5. 1:03 135#

Mon Apr 16
AM:
5 min z1 run
3 min 85% aerobic 3 min 50% x 4
20 min gymnastics skill: handstand walks, L-sit

PM:
snatch tech work (light)
TESTER: "amanda" 9-7-5 muscle up (high rings) and 95# snatch
TIME: 7:31
pleased with this, considering where I was last year.

Tues Apr 17 OFF