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Monday July 6th 2015 1. EOMOM for 7 rounds Pocket Snatch High Pull + Hang Snatch High Pull + Hang Full Snatch #135-185 2. 3x6 Back Squat #225,255,305 3. 3 Minute AMRAP 6 Front Squats #155 6 Lateral Burpees 3 rds + 4 reps Rest 1 minute Double Unders 215 reps Rest 1 minute Went to the range before work, all my arrows flew well. Ended my shooting session with a few blank bale shots. The mind is primary. Tuesday July 7th 2015 1. Full Clean & Jerk EMOMx12: Min 1: 30-40# under pr #225 Min 2: 25-35# under pr...

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Here's some footage of yesterday's training... 1.Warm-up Run 1 Mile 7:35 - 80% effort 2. Met-Con AMRAP 12 Minutes – Climb the Ladder 1 Power Snatch 135/95lbs 1 Muscle-up 2 Power Snatch 135/95lbs 2 Muscle-up 3 Power Snatch 135/95lbs 3 Muscle-up And so on… 8 Rounds + 4 Snatches - paced it too much. 3. Olympic Lifting Every two minutes for 4 Rounds 6 Touch and Go Squat Cleans @65-75% Start at 65%, only work up if they feel smooth. #195,205,215,225 - sooooo hard!!!!!! 4. Interval Work 10 Rounds 5 Deadlift 275/185lbs 10 Lateral Bar Burpees Rest 30 Seconds 10:17...

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1) 3 position snatch(1 from each position top down) – BASED ON #215 MAX 1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%, 1×1@80% 2) Jerk recoveries – BASED ON A #285 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 3) Clean grip lift offs – BASED ON A #300 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 4) Back squats – BASED ON A #375 MAX 1×3@60%, 1×2@70%, 2×2@80%, 1×2@80%, 1×2@70% Met-Con AMRAP 20:00 12 CTB Pull Ups 12 Power Snatch 115/75lbs 12 Box Jump Overs 30/24″ 7 Rounds + 1 rep Interval Work AMRAP 4 Minutes 8 Front Squats 205/125lbs 8 Bar Facing Burpees...

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