OPT #21

Training for Friday 9-10:

part 1:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min(% of higher max, clean or power clean)
95-135-150-160
170x5

B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min(light work - work perfect positions)
95-105-110-115-120

C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)
145-165-180-190-195-200-205-210
PP-215-225-235

I did 160 on the cleans last time and said it was light... I must not have done hang squat cleans. The jerk balance and tall split jerk felt much better and I feel like I am finally starting to drive under the bar. PP PJ SJ felt better as well, thought I went heavier than last week, but I was 5# under... if my sets werent so close together I might have got more weight, but I feel like I got a much better workout today than I did last time.

part 2:
5 sets for run times:
10 burpees AFAP
25 unbroken chin ups
Run 400 m @ 90%
rest 3 min b/t sets (time runs only)


I am going to do the 5RFT of 25 c2b pull-ups and 10 afap burpees today during my plan, but I am going to ride my bike to Smith's and back before the game (+/-18 miles) instead of running the 400's