Saturday 30th June - 2012

Saturday, O-Lift CJ..intense + snatch intensive (low) + CF style grinder/Aer tempo/CP aspects

A.Power Clean.Push Jerk, 1.1 @ 50kg - add 5kg every 2nd set; rest 1min x 7
B.Split Jerk, build to heavy double
C.Power snatch 1rep @ 90% effort every min for 12min - dump each rep

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B32 phased challenge:
Phase 1.2 OHS @ 30kg every 15sec, for as long as possible (FALAP) x 1
Phase 2.10 Unbroken push ups on the minute, FALAP x 1
Phase 3.100 Unbroken walking lunges
Phase 4.FLR on rings - 2min in no more than 3 sets;

Notes:
A.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg
B.85kg (did 90kg x 1) need more practice on this not too familiar, i think i could go heavier, i normally push jerk 92.5.
C.Completed @ 70kg

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Phase 1.2.30min, this was shocking tiredness wasn't the factor form a little bit, fell forward, did not attempt second chance otherwise wouldnt seem fair lol.

Phase 2.17mins (170+9. one rep more!)
Phase 3.Completed, not too too bad
Phase 4.Substituted to 2min plank hold unbroken.