Snatch, Clean & Jerk, Front Squat, Rhythm Squats, and Timed Lunges

Thursday 7-14 OPT Day 206/Catalyst Oly Bias Day 17


OLY TRAINING:
Snatch 60%x1, 65%x1, 70%x1, 60%x1x3
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3

OPT TRAINING:
A. Front Squat @ 32X1; 3-6 x 5; rest 4 min
B. Barbell Rhythm Squats @ 1010: 50 reps x 3 sets; rest 3 min
(full squat each time; unbroken reps; come up onto toes for 1st 10 reps at top, 2nd 10 reps stay flat at top, 3rd 10 reps come up onto toes at top, 4th set of 10 stay flat on feet, last set of 10 come up onto toes at top)
C. 200 walking lunges for time

TRAINING OUTCOME:
OLY WORK:
Snatch: 135x3-145x3-155x2-135x3x3
C&J: 175x2-185x2-195x2-175x2x3

OPT TRAINING:
A. 185-195-205-215-225
B. as Rx'd (135-135-135)
C. 6:30

Notes:
Holy cow the rhythm squats were no joke!! And the lunges were especially fun following the squats...soreness to come may be epic...