Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may; if you do not have a muscle-up the scale is 1 strict pull-up, 1 strict dip), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may; if you do not have a muscle-up the scale is 1 strict pull-up, 1 strict dip), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip
Snatch: 80-90-95
ReplyDeleteC&J: 100-115-130
*I really feel like my Jerk is coming back to me!
Snatch Pull: 120
Metcon: fs @ 170...5+4 HSPU
(I failed my 5th HSPU as time expired - went unbanded on my dips for the first 6 mins, then to red band for last 6 due to fatigue and needing to get full depth - did 1 pull up and 1 dip in place of MU - front squat was the worst part)
Trying to get a feel...what do you think the total time was for all of the work today?
Deletegreat! I finished it all in about an hour and 5-10 minutes!
DeletePSnatch @165x3x2
ReplyDeleteCnJ @245 1+2x2
Snatch Pulls @210x4x4
Will return for conditioning this evening.
Power Snatch: 90, 95, 105
ReplyDeleteClean and Jerk: 125, 130, 145
Snatch Pull: 135
Metcon: fs@170 (felt super heavy). Finished 6 rounds in about seven and a half minutes, but on the 6th round of FS, felt my back do something weird so I stopped front squats there. Did 3 more rounds of just mu, dips, and hspu but back still felt weird so I stopped at 10 minutes. So, I guess 6 real rounds and 3 partial rounds in 10 minutes.
**overall just feel kind of weak, slow, and trying to get back into the swing of things after having a few weeks of inconsistent training due to schedule. Frustrated with that aspect a little, but glad to be back in the gym again.
Careful upon reentry in to the Ktown atmosphere. Hope you're back to 100% by the end of the week.
DeleteDU getting a little better.
ReplyDeletestill doing pulls
snatch 85, 90, 100
clean 105, 125, 145
snatch DL 125
metcon - heavily modified: strict pull-up movement on rings for MU, dips with red band, HSPU on parallettes w/ many mats, arms crossed FS @ 145
got 4 rounds and 1 muscleup equivalent
feel generally good except frustrated with hand.
I say we sit-down and have a "come to Jesus" moment with your wrists/hands, that way they know how serious we are about them getting back to 100%.
DeletePSnatch: 135,145,155
ReplyDeleteC&J: 145,175,195
Snatch Pull: 195
Cond: No foot swing on MU Kip/Just Knees, Did dips on the rings after the MU, Kip improved on HSPU the more I did, FSquat(210) went well, but burned up a lot of time. 7R+3HSPU. HR peaked at 176. Overall good day. Time was a little under two hours, but I had an extended warm up. Lifts were right at an hour then Cond.
Snatch: 135, 145, 155
ReplyDeleteCJ: 155, 185, 210
Snatch pulls: 190
Conditioning: 6 rounds + 5 Hspu
Everything was good until the front squats. those were brutally good. My O lifts feel so good. I feel like PRs will crumble in due time
Snatch 85, 90, 95
ReplyDeleteC&J 110, 130, 145
lifts felt good and easy. I don't hate power snatching nearly as much when we do squat snatches.
Metcon (there may have been some fowl language during this met con)
squats at 185, usually a weight thats workable for singles esp considering did just under that for doubles/triples last week, but not today. I think I failed most of my reps. Couldn't manage to keep my bows up and the ones I did were very ugly reps to say the least. And of course my HSPUs are sketch. So between the frustration of failing reps I think I managed like four rounds, really don't know.
PM Conditioning - 6+5 HSPU @280# FS. Knees hurt today, but not unbearable. Shoulders held me back on the last 3 rounds of HSPU, and obviously legs were tired.
ReplyDeleteSnatch: 65, 75, 80
ReplyDeleteCJ: 95, 105, 120 - missed second jerk
Snatch pulls: 110
MC: 5 + 2 HSPU, squats at 155, banded for dips on last two and a half rounds
Did something to the muscle attachment on my ischial tuberosity this weekend, so i did a looooong warm up
ReplyDelete#assproblems
Snatch: 105, 110, 120
C&J: 125, 145, 165
Skipped sn pulls today due to time crunch
MetCon: Figured it would be better for me to continue to work on a more realistic muscle-up rather than pullups. Did a jumping muscle-up with rings about 8-10 inches above my head, so I have a real transition and real dip, just a modified pull
The front squats ate up a ton of my time too...I felt like a slug during this metcon.
I got 4 rounds plus 4; I failed 2 of the muscle ups and had to go multiple times.
During muscle up warm up, I funked up my left bicep. Therefore, I only did a portion of the lifting.
ReplyDeleteCleans: 90/110/120
Conditioning: 4 + 4 HSPU (MU attempts, ring dips, 1 abmat, FS 115#)
Power Snatch: 80, 90, 95
ReplyDeleteC&J: 105, 115 (oops supposed to do 120), 140 (felt heavy) First day back lifting a lot is hard :-D
Sn Pull: 120
MC: 6+5 HSPU (I did the MC wrong. I did not the 3 dips every Rd. First 2 Rounds I tried strict MU then went to kipping after that. FS=150 lbs).
Power snatch 70,80,85
ReplyDeleteCJ 90,100,115
Didnt do snatch pull
Because of my hand i couldnt do all the stuff in the metcon. So instead i did...
3 DB press 45#
3 dips
10 vups
2 squat 185 #
Did the same 12 min amrap. So i got 7 rounds