Time to refocus on the goal ahead: Regionals in Columbus, OH on the second weekend in June.
Percentages of snatch, CJ, and squat based off new PRs, not
projected. We are testing our front squat
Monday. It is my plan to sustain or
slightly improve our lifting levels, depending on your training age, and
continue to improve our conditioning. I
also want to chat with each of you this week to discuss a few personalized
training ideas or concerns. I will seek
you out – when you least expect it.
Monday 4/15/13 –
Snatch: 60%x2, 70%x2, 80%x2x2
Front squat: max
Conditioning: 8 min – evens do 2 CJ @ 80%, odds do 15 burpees AFAP
Rest 5-10 min
Conditioning: AMRAP 4 min – 15 thrusters (100/65lbs), 15 C2B pull-ups
Finisher: ONE max set of unbroken muscle-ups
Front squat: max
Conditioning: 8 min – evens do 2 CJ @ 80%, odds do 15 burpees AFAP
Rest 5-10 min
Conditioning: AMRAP 4 min – 15 thrusters (100/65lbs), 15 C2B pull-ups
Finisher: ONE max set of unbroken muscle-ups
AM:
ReplyDeleteSnatch - 140x2, 160x2, 185x2x2
FS - 295
Went mountain biking yesterday, and my quads aren't happy. Somehow managed to hit all my snatches, even though the bar felt sooo heavy, and my FS max was only 5# heavier than my clean on Saturday...so yeah, that happened. It really was the slowest grind I've had in a while on a max squat and still making the lift.
Snatch- I have to switch up the workout a bit because of my ankle. So today I did 30 reps at a low weight...then worked on OH squats @ 115#
ReplyDeleteSquat - didn't have time to get to my max... but got up to 185
1st Metcon - 135#
snatch: 80-95-110 (I love that these numbers are a "no big deal" kinda thing for me these days! That's definitely a plus from the heavy lifting volume of the last 9 weeks. These numbers don't scare me anymore!)
ReplyDeleteFsquat: 205 (10# PR and Lulu PR!! Caleb told me to put more weight on the bar and my body literally crumpled under 210. Maybe in 9 weeks!)
EMOM: 130# (rough)
13.5: 47 (worse than the first time. I was trying to string butterfly c2b together...fail)
PM: EMOM was okay, but not fun - made all clean and jerks minus one jerk @235.
ReplyDeleteAMRAP - worked on butterfly chest to bar, and it was bad. Got through two rounds, although I missed 20-30 seconds of time due to throwing some pull-up hand guards on after the first set. I need to work on c2b butterfly 3x's a week...
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