Skill: 10 min of handstand walk and triple under practice
Power snatch: 60%x2, 65%x2x2, 70%x2x2
Clean: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 3 touch-and-go moderately heavy deadlifts (60-70%), 15 sec row hard, 2 min rest, x3
Rest 2 min
Conditioning: 5 heavy Russian swings (70/50lbs), 10 box jumps (24/20") AFAP, 20 double unders AFAP, 2 min rest, x3
Both efforts should be short and fast sets. Post deadlift weight.
Clean: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 3 touch-and-go moderately heavy deadlifts (60-70%), 15 sec row hard, 2 min rest, x3
Rest 2 min
Conditioning: 5 heavy Russian swings (70/50lbs), 10 box jumps (24/20") AFAP, 20 double unders AFAP, 2 min rest, x3
Both efforts should be short and fast sets. Post deadlift weight.
My hands are raw. Not raw meat pink yet, but definitely the red that comes before the pink. It's fine. I'll get over it. They hurt though with each barbell movement.
ReplyDeleteskillz: 10 total TripleUnders (TUs) and walked at least 3' one time on my hands :D
snatch: 80-90-95
*all power and UB
clean: 100-110-115
*all power and UB
entire MC: 13:35 with 185# DL
*I loved everything about this. Especially the last set with KB, BJ, & DU
Katie! Cleans aren't supposed to be power cleans. Silly rabbit.
DeleteDang. First, I get reprimanded for squatting all of em from the hang. Then, I get scolded for doing em power. I'll get better...I pinky swear it :)
Deletelulz, you do what you want Katie
DeleteI feel like I need to explain that my metcon time included all of those 2 minute rests. I didn't just move at a snails pace.
DeleteWhew. Glad I got that off my chest!
Skills: Got about 20 TUs, and got better on the HS as I practiced. Did about 20 more sets after I finished conditioning and it felt better. I need to practice this everyday.
ReplyDeletePSnatch: 140x2, 150x2x2, 160x2x2
Clean: 185x4, 195x4x2, 210x3x2
Used 315# for the DL. Everything felt fast and light today, including the lifting. Other than my shoulders and hands being a little smoked from Amanda yesterday, I feel really fresh.
Snatch
ReplyDeleteWorked up to a 1rm again. Should of had 140. Got it up easy 3 times, but for some reason decided to get on my toes everytime. Sad face. So should of had it. I was actually surprised how easy it went up.
Cleans. Did some, then switched to power cause legs were tired.
DL row work did. Kept DL @ 185 so i would try to keep my back straight.
MC. Did finished in 6:16.
Triple unders, i think i got a few singles no way i was gonna string any together, cray.
Handstand walks, well got my first actual hold in the upright position. Managed to get a few half steps in. And then one time while yellng a curse word cause i thought i was gonna face slam i managed a few foward steps. Lol.
Yeah, sorry on the time thing. I forgot to actually time the dead lift row part. So that 6 min is just the swings, bj, and du plus the rest times during it.
DeleteI was like, "Dang, Lesley! She's really stepping up her game here!" :)
Deletehaha, yeah.i did jump on and off the box, but i didn't blow anything away.
Deletepulled around 1:33 each row, so do the math. lol
DeleteSkill: BAM
ReplyDeletePower snatch: 145, 155, 170
Clean: 190, 205, 220
Conditioning: 3 DLs @315, 12 sprint burpees
Conditioning: Did Rx'd first round, 10 full swings, 10, 30 second, and 10 10 30 again third. 1 min rest between.
ME AND LEX DO WHAT WE WANT GRANT, YOU'RE NOT THE BOSS OF US!
Caleb did it with you. Don't leave him out. You'll hurt his feelings! Trust me, he's sensitive!
DeleteME AND LEX AND CALEB DO WHAT WE WANT GRANT, YOU'RE NOT THE BOSS OF US!
DeleteSnatch-85,90,100
ReplyDeleteClean-100,110,120
Did the first part of the Metcon..ran outta time to do the second..but my dead lift was 225
Total Metcon time was 13:26
DeleteI think we need CBo's jump rope for triple unders. I got about 20 overall and strung 2 together but when I practiced later I only got 1.
ReplyDeletePower Snatch: 80-90-95 [Fast today]
Cleans: 105-115-125 [4 in a row sucks]
MC: DLs @ 205 - [Pulled around 1:45 for majority of row]
MC: Don't remember the time but it took me about 45s/ Rd.
Power Snatch 95-105
ReplyDeleteCleans
DL did 185
**I had forty minutes to get this whole workout done so it was done in a blur. I did a little handstand walking at the beginning, but will probably take some time Friday or Saturday to work on both of those skills more. Just kind of having to work around my work week, as I have had to be in the office a little more. OVerall it has felt like a good week in the gym though as far as how my body is recovering.