8-27-12

Week 1 of 3 prepping for GG

Monday- Clean & Jerk Intense + Tester

A. Clean & Jerk Cluster- 1.1.1 x 3; rest 5 min (heavy, no fails)

- Warm up - 135x3/185x3/225x3

- Work - 245/265/ went for 275 x 3, got it once and then screwed up.  Sorry Coach, 265 felt good enough to go up.  My catch was off, split jerk not an issue (which was not what I was expecting)

B. Clean & Jerk @ 85%- 2 reps/min for 5 min

- Did this from the 265 marker, since that is where I got all three reps.  

225lbs, complete.  Did power clean on these for speed.  They felt great. 

+

Run 200m (50m Shuttle Run down & Back twice)

15 Thrusters, 95lbs

25 Box Jumps, 24" (stand up on box)

15 Thrusters, 95lbs

Run 200m (50m Shuttle Run down & Back twice)

- Time - 4:45 - I was pretty pleased with this.  My second thruster set was 9-6 instead of unbroken, but I got right back on it.  My thrusters were really slow too, which I think were because of the squat cleans I did 20 mins before.

School stuff

- Bench Press 10x3 225 (10 min EMOM workout) going for really dynamic movement

Food

- NO Xplode and some blueberries

Workout

- Protein shake (almond milk)

Eggs and blueberries for lunch

Turkey sausage and a glass of almond milk 
Grapes
Tilapia and Zucchini