Week 2/7
Monday 1/13/14 –
EMOM 8-12 min: 1 power snatch – begin around 60% and build
slow
Front squat: build to no grind triple
Pause front squat: 3x3 @ 80-90% of triple
Conditioning: 1k row, 50 pistols, 30 thrusters (135/95lbs), 50 burpees, 1k row – looking for sub 16/19:00 on this
Front squat: build to no grind triple
Pause front squat: 3x3 @ 80-90% of triple
Conditioning: 1k row, 50 pistols, 30 thrusters (135/95lbs), 50 burpees, 1k row – looking for sub 16/19:00 on this
Tuesday 1/14/14 –
Power clean + power jerk: 60%x3, 65%x3, 70%x3
Push press: 3 sets of 8-10 reps at moderate weight – use jerk blocks and focus technique of dip drive
Work: 3 RNFT – 5-10 kipping HSPU using as little shoulder as possible, 50 DU, 45-60 sec L-sit
Bike: 30s hard, 30s easy, 20 min
Push press: 3 sets of 8-10 reps at moderate weight – use jerk blocks and focus technique of dip drive
Work: 3 RNFT – 5-10 kipping HSPU using as little shoulder as possible, 50 DU, 45-60 sec L-sit
Bike: 30s hard, 30s easy, 20 min
Wednesday 1/15/14 –
Practice: Butterfly C2B practice 10 min, no more than 40
reps
EMOM 8-12 min: TnG clean x2, start around 60% and focus technique as you build
Hang snatch high pull: 60-70%x10x2-3 – no hip contact, TnG from hang
Conditioning: 4RFT – 3 RC 15’, 3 G2OH (225/135lbs), 50 DU
EMOM 8-12 min: TnG clean x2, start around 60% and focus technique as you build
Hang snatch high pull: 60-70%x10x2-3 – no hip contact, TnG from hang
Conditioning: 4RFT – 3 RC 15’, 3 G2OH (225/135lbs), 50 DU
Friday 1/17/14 –
Squat: build to heavy single; 90%x1x2
Conditioning: 2 min AMRAP of 6 thrusters (115/75lbs), 6 box jump overs, no step-ups (24/20”), 6 HR push-ups, rest 4 min, x2 (HARD sprint for 2 min!)
Full rest
AMRAP 12 min: 2k/1600m row, 50 S2OH (95/65lbs), 30 MU
Conditioning: 2 min AMRAP of 6 thrusters (115/75lbs), 6 box jump overs, no step-ups (24/20”), 6 HR push-ups, rest 4 min, x2 (HARD sprint for 2 min!)
Full rest
AMRAP 12 min: 2k/1600m row, 50 S2OH (95/65lbs), 30 MU
Saturday 1/18/14 –
Snatch: warm-up really well, then take 10 min to
build to a tough singleClean and jerk: 15 min to build to tough single
Front rack lunge: 3x10 @ 135/95lbs
AMRAP 6 min: 1 sq clean and jerk (185/115lbs), 20 DU, 2 sq CJ, 20 DU, 3 sq CJ…
Full rest
AMRAP 6 min: 10 alt DB snatch (go heavy, I know the 70lb DBs suck, so choose accordingly), 10 C2B pull-ups
Monday
ReplyDeleteSnatch EMOM started at 135 and ended at 235. Made 10 pound jumps
Front squat was 315x3, used 80% because of heavy these felt. 255x3x3
Metcon: 16:50ish closer to 17:00. Need to work on burpees in the middle of a workout for sure.
Sick...no workout at least on Mon and Tues.
ReplyDeleteSnatch EMOM: worked to 110 (5 # jumps)
ReplyDeleteFS: 145-155-155
Metcon 20:37 (should have been right around 19… took way too many breaks on the burpees, and row was a bit sluggish)… pretty bad workout day overall for me, but I know I've gotta take the good and the bad :).
Wednesday: (tried to combine most of Tuesday and Wednesday)
ReplyDeletePC+PJ: 110-120-130
TnG EMOM: 110-120-130-140-145-150-155-160 (PR for TnG double)
PP: 105 for sets of 8
Hang snatch: I think I accidentally went too light but did 3 sets of 10
3RNFT: check
20 minutes of bike: check
*just need to make up the rope, DU, S2OH workout now
Monday 1/13/14 –
ReplyDeleteEMOM 8-12 min: 1 power snatch (70, 75, 80, 85, 90, 95, 100, 102F, 102, 104, 106 no power)
Pause front squat: built up to 140 w/ no drop sets. Trying to save my calvsies
Conditioning: 1k row, 50 pistols, 30 thrusters (135/95lbs), 50 burpees, 1k row – looking for sub 16/19:00 on this (no bueno. 17:39. First row in 3:35 and second in 3:58. Burpees were SLOOOOOW and thrusters were in sets of 5)
Metcon didn't feel good today. Gonna cut the booze significantly and see what happens.
Tuesday 1/14/14 –
Power clean + power jerk: 60%x3, 65%x3, 70%x3 (used 150 as % max)
Push press: 3 sets of 8-10 reps at moderate weight – use jerk blocks and focus technique of dip drive (crick in my neck is fucking with me, so I didn't do much of this)
Work: 3 RNFT – 5-10 kipping HSPU using as little shoulder as possible, 50 DU, 45-60 sec L-sit (did it, but hspu bothered my neck)
Bike: 30s hard, 30s easy, 20 min (blew up my VMO)
Tigerbalm'ing the shit ouf my neck and trap to try and loosen up.
Wednesday 1/15/14 –
Practice: Butterfly C2B practice 10 min, no more than 40 reps
EMOM 8-12 min: TnG clean x2, start around 60% and focus technique as you build (started at 90, went 5kg jumps to 135, missed 140 on the second rep)
Hang snatch high pull: 60-70%x10x2-3 (84kg)
Conditioning: 4RFT – 3 RC 15’, 3 G2OH (225/135lbs), 50 DU (my RC's were 5,5,4,4 since we only have a 10' rope here in SC. 9:38 total, splits were 1:55, 2:37, 2:42, 2:23)
Warmed neck up well, so I didn't feel it too much, but the dubs were what slowed me down significantly. Shoulders burned up.
Thursday 1/16/14 –
30 min swim. 25m lap, 15s rest for the first 10 min, which was hard. Held 20s rest for the last 20 min, which was a good challenge. Neck is still being a fucker.
WORKOUTS IN SC ARE DOG SHIT! I NEED TO TRAIN WITH Y'ALL! So that's what I'm gonna do Friday :)
see yinz concubines soon
I'm back from a back injury at the end of Nov. and finally getting under the bar again.
ReplyDeleteThurs did Wed, power clean to 185, high hang snatch pull x3 to 145
Cond: Rope, G2OH(185), 30 DU 9:44
Friday: Squat - build to 275
Cond: Thruster (115), BJ, PU R1- 2+9 R2 - 2+6
Row 2K, 50 S@OH, MU 12min 9MU
Sat: Heavy Snatch - build to 205 PR tie
C&J Build to 215 225Fx2 20 off PR
Front Rack Lunge (135) 10x3
AMRAP 6 10 alt DB Snatch (60)/10 C2B 4R+10