Power Snatch: 60%x3x3
Power clean & power jerk: 60%x3x3
Bench press: heavyx5x3 – we are going to begin to progress linearly again, so don’t max it out
Conditioning: 6 rounds – 500m row @ 2k row pace, rest 2 min – hit your pace times!
Bench press: heavyx5x3 – we are going to begin to progress linearly again, so don’t max it out
Conditioning: 6 rounds – 500m row @ 2k row pace, rest 2 min – hit your pace times!
PSnatch: 135 (Touch and Go)
ReplyDeletePC + PJ: 155 (TandGo)
Bench: 185
I think my most recent 2K time was right around 7 mins, so I was shooting to keep my 500 times bw 1:40-1:45
1:41, 1:41, 1:39, 1:41, 1:42, 1:42
Harder than it looks on paper...or computer screen...whatever...
Tuesday -
ReplyDeleteRan New Years 5k - 22:15
Later that day -
Linda Rx - 27:45
270 - DL
180 - Bench
135 - squat cleans
Bench was easy and unbroken. Cleans got sloppy. DLs got heavy and slow around 6!
Rested wednesday
Today -
PS - 125
PC&J - 135
Bench - 1 slow set at 135 to stretch/rest from Linda
Work - 1:49,1:50,1:51,1:51:1:50,1:49
Ps 75
ReplyDeletePC&J 95
Bench 115
Saturday's Metcon @ 70#
First round 6 min
rest 3 min
second 5:30
Rest 2:45
Third 4:15
First round kinda forgot the motion so failed a lot. then finally started to get it again.
Power Snatch: 65
ReplyDeletePower Clean & Jerk: 80
Bench: 85
Row: 2:06, 2:06.7, 2:04, 2:06.4, 2:07.8, 2:09
Coming out to fast then struggling to finish at the appropriate pace... Will continue to work on this.
Tuesday-
ReplyDelete"Linda"- 18:26 (265, 175,135)
Wednesday-
C&J: 175,185,200
Pulls: 225
FS: 240
Cond.: Abused the "not for time" note. Ring Dips were not fun after Linda..
Thursday-
PS: 135
C&J: 155
No Bench...still recovering from Linda
Row: 1:48, 1:48, 1:47, 1:47, 147, 1:47
Since I jacked my toe up on Sunday, yesterday was my first day back after I popped the blood out from underneath my toenail...have a lot to make up in 3 days. At least I can lift now :)
ReplyDeleteFS 3x2 @255
PSnatch @135
PCnJ @165
Rows - 1:42.1, 142.5, 142.3, 142.5, 142.3, 140.1
Power Snatch: 70
ReplyDeletePower Clean & Jerk: 85
Bench: 110
Row: 2:04, 2:04, 2:04, 2:06, 2:04, 2:05
PSn 70
ReplyDeletePC&PJ 95
BP 105
Row: goal: 1:56.3
1:58.8
1:56.6
1:55.3
1:55.3
1:55.5
1:56.7
Sorry to post so late. Didn't see a spot to post Weds workout, so it's here too. I missed so many days this week that I did some hybrid work. Very ready for normal workout weeks again.
ReplyDeleteWeds
C&J: 100/105/110
Squat:125
Conditioning: 10! Dips on station no band, kipping chin ups, ghd sit ups
Thurs
PS: 65
PC&J: 85
Bench: 75 (very sore from dips)
Saturday's Metcon: Had no partner so rested 1/2 time of each round in between rounds. 6:53 w/ 50#DB
Conditioning: Only completed 4 rnds of row due to time constraints
2:17, 2:20, 2:21, 2:21 (split pace was 2:17)
First real workout since being sick.
ReplyDeleteYep, did all the snatch work, can't remember numbers
Bench: 95,100,105 (wasn't sure what I was going to be capable of)
MC: 1:57, 1:58, 1:59, 2:00,2:01, 2:10 (used last row as recovery bc I almost threw-up and was hack coughing everywhere)
PS - 70
ReplyDeletePC&J - 95
Bench - 115
MC - 1:46,1:47,1:49,1:51,1:52,1:53