Friday 1/31/14 –
Practice: C2B and pistols
Jerk: 25 min technique work from blocks
MAP session: 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees, rest 5 min, 10 min of 5 c2b pull-ups, 10 HR push-ups, 250m row, rest 5 min, 10 min of 3 ring dips, 6 t2b, 40 DU, rest 5 min, 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees - same score on first and last!
Jerk: 25 min technique work from blocks
MAP session: 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees, rest 5 min, 10 min of 5 c2b pull-ups, 10 HR push-ups, 250m row, rest 5 min, 10 min of 3 ring dips, 6 t2b, 40 DU, rest 5 min, 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees - same score on first and last!
Saturday 2/1/14 –
Snatch: 10 min to find heavy single; 80%x1x6
Clean: same
A1) Front squat: 3-3-3-2-2, rest 15 sec
A2) Weighted pull-up: 5-5-5-5-5, rest 2 min
Conditioning: AMRAP 10 min of 15 power snatch (75/45lbs), 30 DU
Rest 10 min
Conditioning: 2k row
Clean: same
A1) Front squat: 3-3-3-2-2, rest 15 sec
A2) Weighted pull-up: 5-5-5-5-5, rest 2 min
Conditioning: AMRAP 10 min of 15 power snatch (75/45lbs), 30 DU
Rest 10 min
Conditioning: 2k row
Friday 1/31/14 –
ReplyDeletePractice: C2B and pistols
Jerk: 25 min technique work from blocks worked in 10 pistols per round of Jerks
MAP session: 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees, (8+3)
rest 5 min,
10 min of 5 c2b pull-ups, 10 HR push-ups, 250m row, (5+10)
rest 5 min,
10 min of 3 ring dips, 6 t2b, 40 DU, (8+4)
rest 5 min,
10 min of 3 PC 155lbs, 6 bj 24", 9 burpees - same score on first and last! Almost (7+12)
Saturday 2/1/14 –
Snatch: 10 min to find heavy single; 80%x1x6 Made it to 185 then three singles at 165
Clean: same Worked to 205 then x4 single at 185
A1) Front squat: 3-3-3-2-2, rest 15 sec 155,175,185,205,215
A2) Weighted pull-up: 5-5-5-5-5, rest 2 min 25,25,25,35,35
Conditioning: AMRAP 10 min of 15 power snatch (75/45lbs), 30 DU - 6R
Rest 10 min
Conditioning: 2k row Skipped - Back had enough.
Friday:
ReplyDeleteJerk: worked to 195 slowly…worked on settling in the bottom
Map Sessions: made it through three
**Still wasn't feeling great, so gave it all I had, but didn't quite have the normal push I have.
Saturday:
Snatch (spent a few extra minutes here): missed 150 twice behind, which made me really happy because I've never been close to having that overhead
C: worked to 165, and failed 175…no bueno
FS/Pullups (pull-ups were with 25#): 155-165-175-180-185 (could only get a single here)
Snatch/DU workout: 8 rounds+3-5 snatches (I forget)
Row: had to coach, so didn't have time for the 2K.