Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do
I took Tues, Wed and Thurs off bc I aggravated what I think is my siatic nerve. I could hardly sit in a chair Tuesday or put on my shoes. Horrible. Had to workout today.
ReplyDeleteThe lifts worried me a bit, but they went well. I felt the 80% FS some, but I think it was just tightness.
Snatch: 140,160,185
C&J: 170,195,225
FS: 195,230,245,260
5min AMRAP 1: 7+2 (Did 1 "high" C2B pull up for MU)
AMRAP 2: 9 (Used heaviest rope I had)
I don't have a slam ball and since I hadn't worked out since Monday bc I was in too much pain, I decided to pass on AMRAP 3.
Overall, today was a success and big mental boost for me.
Peace Out
Snatch: 135,155(1F), 175(1F R2 and R3)
ReplyDeleteC&J: 145, 175, 195
FS: 145,175,195
Cond:
R1 - 6R (HR 172/86 after rest)
R2 - 7R (HR 178/100)
R3 - 6R (175) Subbed 65#SDHP and 20# Med Ball Slam
Didn't have much on the lifts. Just kinda got through them. Maybe some fatigue left from the runs. Cond was good.
Snatch: 115, 135, 155
ReplyDeleteCJ: 155, 175, 205
FS: 205, 235, 265
AMRAP1: 4 +3
2: 8
3: 7
Grant, it's Friday, thanks for checking up on my day. Felt pretty half ass today, hopefully will feel whole ass soon! My mother says hi, Grant.
snatch: 80-95-110
ReplyDeletec&j: 100-115-130
snatch pull: 115
front squat: 115-135-145-155
*front squats felt really good today
metcon:
4 + 1 dip
5 note to self, don't double under in oly shoes
6 or 7...I honestly lost count :)
Yes, on the DU. I think I have shin spints now :(
DeleteSnatch: 65, 75, 80
ReplyDeleteCJ: 95, 105, 115
Snatch pull: 90
Front squat: 120, 130, 140, 150
MC: 5, dips w red band
4+7
6 +3
Warm Up: 1k row, 7 min Butterfly pullup work
ReplyDeleteSnatch:70, 80, 90
C&J: 90, 105, 120
FS: 90, 105, 115, 117 (long story, bad math)
Conditioning: Decided to do MU attempts/transition practice on first amrap. Got 2 attempts in case I didn't get the first one...hope this was not poor call.
3 rnds
4+9DU
4+7 ball slams
DU practice for warmup
ReplyDeleteSnatch pulls 85, 100, 110
Clean pulls 105, 125, 140
Snatch DL 110
Fr Sq 115, 135, 145, 155
Conditioning -- running out of time so rounds 2 & 3 only
R2: 1 + 5 DU
R3: 5