Two days worth as I am out of town all day tomorrow in to Tuesday morning. Lifting drops by almost 40 reps this week. Conditioning will be slightly higher because of our Regionals run through on Friday, Saturday, and Sunday.
As it stands I have Crissy and Matt doing Jackie, Katie and Lex doing DL/BJ, and Jessie and CGreg doing the chipper. That is what you all should plan for coming this weekend. Because of that, correspond with each other if you are doing a workout together on one of those days. I don't care too much about what time you do it, as long as you are doing it together on the specified day and holding yourselves to regional's standards. Naturally I need all of the guys to do the MU then OHS workout together, same with the ladies (but you all don't have to do it together). Saturday morning we should be able to knock out the chipper. Sunday I need everyone to decide on a time for the final workout.
Please let me know what time you are doing what as I need to be there for each.
Please let me know what time you are doing what as I need to be there for each.
Monday 5/13/13 –
Hang power snatch + OHS: 60%x3+1, 65%x3+1, 70%x3+1x2
Power clean + power jerk: 60%x2+2, 65%x2+2, 70%x2+2x2
Ladies only – Press: heavyx2x4
Squat: 60%x4, 70%x4x2, 80%x4x2, 85%x2
Conditioning: Crissy & Matt (individually) – 1k row @ Jackie pace then 3 rounds 10 alternating DB snatches (70/50lbs) (Matt, please don't muscle snatch), 2 rope climbs (15ft)
Conditioning: Katie & Lex (individually) – 30 wallballs then 21 deadlifts (275/185lbs), 21 box jumps (30/24”)
Conditioning: Jessie & Caleb (individually) – 100 double unders, 30s handstand hold, 30/20 HSPU, 30s hang from bar, 30 toes-to-bar, 30s axle hold in front rack (160/100lbs), 30 axle shoulder to overhead, 10 total steps axle in front rack lunge
CBo: do the last one, but get some rope climb work in at some point early this week
Lesley: do whatever Jessie tells you to do :D
Power clean + power jerk: 60%x2+2, 65%x2+2, 70%x2+2x2
Ladies only – Press: heavyx2x4
Squat: 60%x4, 70%x4x2, 80%x4x2, 85%x2
Conditioning: Crissy & Matt (individually) – 1k row @ Jackie pace then 3 rounds 10 alternating DB snatches (70/50lbs) (Matt, please don't muscle snatch), 2 rope climbs (15ft)
Conditioning: Katie & Lex (individually) – 30 wallballs then 21 deadlifts (275/185lbs), 21 box jumps (30/24”)
Conditioning: Jessie & Caleb (individually) – 100 double unders, 30s handstand hold, 30/20 HSPU, 30s hang from bar, 30 toes-to-bar, 30s axle hold in front rack (160/100lbs), 30 axle shoulder to overhead, 10 total steps axle in front rack lunge
CBo: do the last one, but get some rope climb work in at some point early this week
Lesley: do whatever Jessie tells you to do :D
Tuesday 5/14/13 –
Katie: 3 strict pull-ups pulling as high as possible, 3
strict dips on bars as deep as possible, 1 HSPU negative as slow as possible, rest 2 min, x6
Jessie: burpee muscle-up work
Skill: take 10-20 minutes to skill whatever is needed
Conditioning: 1 min row, 1 min jump rope however, 1 min jog, x5
Recovery: foam roll, stretch, lax ball, Epsom salt bath, massage, et al
Jessie: burpee muscle-up work
Skill: take 10-20 minutes to skill whatever is needed
Conditioning: 1 min row, 1 min jump rope however, 1 min jog, x5
Recovery: foam roll, stretch, lax ball, Epsom salt bath, massage, et al
snatch: 80-90-95
ReplyDelete*I was moving slow on these.
c&j: 100-110-115
*These felt good.
press: 65-75x3
*Press never feels good to me lol
squat: 155-175-195-210
*OMG tough today. Barely stood up my 2nd rep at 210.
Conditioning: coming back for a pm sesh
I am learning that I am a SLUG on Monday mornings. It's best for me to just give myself some grace, and do as much of the conditioning in the afternoon as possible! I'm kinda looking forward to seeing how my conditioning feels today.
metcon: 4:19
Delete*I gotta work on my rebounding box jumps. I did learn that the 30 wall balls weren't terrible and I came on to my DL with a full breath, and that I can box jump with my belt on.
Snatch: 95-95-100 **a little slow
ReplyDeleteCJ: 110-120-130
Squat: 135-160-185-195 **not terrible but a little slow. I'm still sore from Saturday
Press: Will makeup tomorrow due to time constraints this morning
Metcon was 10:15
Row pace felt much better. I tried to keep it around a 2:00-2:03, and then my last 100m backed off. The past two times I've done the 1k pace I have been a few seconds slower, so I was pleased to keep this pace and not redline. My turnover on the rope climbs and DB snatches wasn't great this morning to be honest...but I tried.
I'll piggy back on your post, since we're doing the same stuff.
DeleteHang power snatch + OHS: 145, 155, 170
Power clean + power jerk: 190, 220 (forgot about 65%)
Squat: 250, 295, 335, 355 (355 was easy)
Conditioning: Rowed a 3:27 with a slow down on the last 100m, walked over to my phone and started my timer and got 7:10 on the rope climb db sn combo, which was awful. My back lit up and my biceps are developing some gnarly tendinitis. I actually failed a rope climb cause my feet were slipping. (Total time of ~10:40)
Thanks bro, glad to know that what i do is so important. I wont be there on Saturday and prob not on a Sunday either. Have fun guys.
ReplyDeleteSnatch 85, 90, 95
ReplyDeleteNice and smooth today
Clean and jerk 110, 120, 130
Cleans were easy, jerks were fine tired to get stank arm on some
Squats 150, 175, 200, 215
All were super easy. Even 215 was so easy i now have to go up in weight.
Metcon
100 du, 21 bj, 20 db snatch 60#, 15 bj, 30 wall balls, 9 bj.
Gotta learn to not rush my double unders. Had a hard time catching my breath today. But the snatches went fine and didnt feel heavy.
TUESDAY:
ReplyDeleteskills work 6 rounds - check
5 rounds min conditioning - check
skill - MU work with the band (Matt Swartz style) I think I did 6 or 7 sets of 3 here, beginning with purple band and moving to a black and red.
Um...perfect morning workout. Active recovery felt really good and much needed...PLUS, I got to do it with KTG, which on a Tuesday morning that feels like a Friday, was perfecto. Thanks for a light day and for time to mobilize...I didn't realize how tight everything was.
ReplyDeleteSkill: I worked on OHS from the rack. Got 160 for 2 and missed my third rep barely. It's not that the weight was too heavy, I am just having a hard time keeping the bar over my center...so, def something I will be working hard on the next few weeks.
Conditioning: check
First day moving a barbell in a week on Monday afternoon...scared:
ReplyDelete3 PSnatch + OHS: 140, 150, 160 - all very easy
2PC + 2PJerks - 185, 195, 210 - all very easy
Squats: 220x4, 255x4x2, 295x4x2, 315x2 - all very easy
Conditioning: Not very easy. The axle bar stuck it to me. Wrist felt swollen at the end and hard to put them together. I weighed the axle bar as 15#, so if the axle bar does indeed weigh 35#, then I used 180# instead of 160#. Hardest part of the workout was getting the last 10 HSPU...had to do a lot of resting.
Tuesday I did some lifting "skill work" since I was gone last week:
ReplyDelete1 Psnatch + 3 behind the neck PP + 1 OHS - worked up to 195# (which was a psnatch PR, and it felt really good, prolly had another 10# in me)
Worked up to a quick and heavy FS single @295, which felt light, so I put on 305 and gave it a go, and I could've finished but it was a grind and I had a feeling we'd be front squatting Wednesday, so I dropped it.
Conditioning was good. Breathing heavy, never redlining.
Wednesday:
ReplyDeletesnatch: 80-95-110-115-120 (all felt good so I kept going) missed 125, hit 130 (old PR), hit 135 (New PR!!!), got 140 over-head but missed out front x3
*I'm attributing this success and new PR to Yogility :)
c&j: 100-115-130-140-150
*All of these felt good and easy today, which is a rarity!
fsquat: 125-145-165-175-185
*These were more manageable than they were last time we did these numbers!
EMOM: loved it! DB snatches felt way better, and I think I have my rhythm down for pistols.
I did EMOM in the morning along with 20 mins of MU work. Did the lifting in the afternoon along with 5 mins MU work and 10 min 24" box jump work. Got the rebounding box jumps!
Whahoo!!! Awesome PR!!
DeleteWednesday:
ReplyDeleteSN: 145, 170, 190, 205, 215, 245 PR CAUSE THATS HOW I ROLL
CJ: 190, 220, 250, 265, 285 (only did jerks on 265 and 285 cause I'm stoopid)
FS: 225, 255, 295, 310, 330 (these got HEAVY)
Conditioning: kablow, done. Redid all my missed pistols because I have integrity
Nice PR!
DeleteWednesday:
ReplyDeleteSnatch: 140, 150, 185, 195, 210 - were we supposed to try a new PR?
C&J: 185, 215, 250, 265(F) wasn't feeling great on the Jerks today, but cleans felt easy
FS: last set at 280x2x2
Breakthrough on the pistols on the last round! Didn't have to hold my left foot on my right-legged pistol...which has never happened, and I was able to put them together much faster. So I'm happy about that.
Not supposed to, but 215 felt like cake so I just winged it
DeleteHey! The pistol breakthrough happened for me too!!!
DeleteDid this am:
ReplyDeleteSnatches: 95-105-115-125-135 (hit all my lifts first time so that was good)
Cleans: had to combine cleans and FS due to some serious time restraints this am, so I did a clean complex of clean, front squat, and jerk. Worked from 125 to 165 on the complex. Hit 165 pretty easily and it felt good
Conditioning: finito... didn't do last 3 rounds of pistols on my left leg because it was feeling kinda funny in my quad and figured I'd rest it for the weekend ahead.