7-30-12

Monday

AM

Snatch Intense + Squat Clean/Pull Up Stamina

Power Snatch Cluster- 1.1.1.1.1 x 3; rest 3 min

- 155/185/205 (got three, missed two and then did two @185 to make sure I got the reps, went that high because 185 felt so good.)

+

Alternating Minutes for 20 min

Odd Minutes- 4 Squat Clean @ 185

Even Minutes- 10 Pull Ups

- Complete, squat cleans were touch and go for first half, then not for second half.  The pull ups felt really good thanks to training chest to bar pull ups. 

+

Bench Press with chains @ 185 3x3, very controlled

- Complete

PM

Dynamic Bench Press + Swimming Sprints

Dynamic Bench Press - Very Fast @ 185, 3 reps EMOM for 10 mins

- Complete, very fast

+

A1) 3x10 then 3x5 Floor Press

- 10 reps - 135/185/185

- 5 reps 205/205/205 

A2) 3x10 then 3x5 Stable Dips

- Complete

A3) 6 sets of AMSAP L sit on stable bars

- Complete

+

8 x 50m swim sprints - Complete      

Comments - Really good summer two a day.  Felt Great.  

Food
- Almonds and cranberries
Workout 1
- Protein shake (almond milk and olive oil)
- Blue berries and almonds
Workout 2
- 4 eggs, feta cheese, blue berries, cranberries, almonds
- Dinner - brisket, bacon, greens, squash, corn