Monday 2/17/14 -
Hang power snatch: 60%x3, 65%x3, 70%x3
Snatch grip press: LIGHTx10x3
Squat: 70%x2x6 - OTM
Row: 6k @ Z1 - every 1k get off and perform 10 GHD sit-ups
Tuesday 2/18/14 -
Practice: 3 RNFT - 5/3 UB MU, 10 UB T2B, 10 UB C2B
Conditioning: 5 UB S2OH (185/115lbs), 10 UB (155/105lbs), 10 UB (135/95lbs), 10 UB (135/95lbs), 10 UB (135/95lbs) - rest as needed to make each set UB, score total time
Rest 5-10 min
Conditioning: 10 min AMRAP @ 80% of 10 PC (115/75lbs), 30 DU, 10 BJ over (24/20”)
Wednesday 2/19/14 -
Hang power clean: 60%x3, 65%x3, 70%x3x3 - TnG
OHS: 3-3-3 - not a 3RM
Conditioning: 250m row, 10 thrusters (95/65lbs), 15 KBS (70/50lbs), 10 thrusters, 250m row, rest 10 min, x3 - AFAP
Friday 2/21/14 -
Front squat: 80%x2x5
Conditioning: 30 MU for time
Rest 5 min
Conditioning: 60 T2B for time - 5 burpees every time you fraction
Rest 5 min
Conditioning: 30 HSPU for time - 10 lunges every time you fraction
Saturday 2/22/14 -
Power snatch: build to heavy single
Power clean + split jerk: build to heavy single
MAP session: 5 min AMRAP @ 80% of 10 PS (75/45lbs) and 10 burpees, rest 5 min, 10 min @ 90% of 10 wall ball (20/14lbs), 20 DU, 200m row, rest 5 min, 5 min AMRAP @ 100% of 5 DL (115/75lbs), 10 bar-facing burpees, 15 BJ (24/20”)
Monday 2/17/14 -
ReplyDeleteHang power snatch: 60%x3, 65%x3, 70%x3 (70k, 75, 82 felt not great here)
+ hang snatch high pulls 70%x10x3 (82)
Snatch grip press: LIGHTx10x3 (40, 50, 55)
Squat: 70%x2x6 - OTM (140 right calf a little hot. went slow down, no bounce out)
Row: 6k - every 1k get off and perform 10 GHD sit-ups (3:32, 3:37, 3:44, 3:44, 3:48, 3:49 didn't want to do z1)
+ 3 RNFT 20 back extensions, max stationary dips (20, 15, 16)
HPSnatch: 150x3, 160x3, 170x3
ReplyDeleteSnatch Grip Press: 75x3x10
Squatted some heavy singles to start out with, up to 335. Then 260x2x6 OTM
Row 6K + GHD...didn't know how this would turn out with mucus lungs over here. Held 1:52-53 pace for first 2K, then 1:55 for 3rd, then 1:57'ish for 4th. Big drop off after that with 2:00-2:02 for the last 2K. Still excited about the post sickness comeback.
Hang snatch: 165,185,195
ReplyDeletePress 3x10 @ 95
Squat: 335x2x6
Rows: held a 1:50 pace the whole time, prolly a little faster than z1 but Joey needs the conditioning work to keep up with you speed demons
HPS: 85-95-105 (had to go from hip crease, because back hurt otherwise)
ReplyDeleteSquat: did my 6x2 at 165, then did a couple more sets building weight since I missed last week some
Snatch Press: 45#
Row: check (did 25 hollow rocks for GHD's)
3RNFT: check
ReplyDeleteShoulder to Overhead- 3:41
10 min amrap: I think 6 or 7 rounds.
Was able to do everything today with my back, so that was good.
Tuesday 2/18/14 -
ReplyDeletePractice: 3 RNFT - 5/3 UB MU, 10 UB T2B, 10 UB C2B (didn't feel great on the c2b. bad rhythm)
Conditioning: 5 UB S2OH (185/115lbs), 10 UB (155/105lbs), 10 UB (135/95lbs), 10 UB (135/95lbs), 10 UB (135/95lbs) - (3:05, went thumb not around bar, which I liked for overhead)
Rest 10 min
Conditioning: 10 min AMRAP @ 80% of 10 PC (115/75lbs), 30 DU, 10 BJ over (24/20”) (6+10. Went unbroken on the PC except for the last 10 I did in 5-5. Happy about that.)
No accessory stuff today. We hit all the thangs I needed.
3 RNFT: dones, all of these felt super easy
ReplyDeleteGrant said add weight so cgreg and I did
205x5, 185x5, 155x10, 135x10, 135x10 finished 2:50
10 min amrap: maybe 5 or 6 rounds ? Not really sure
Hang power snatch: 60%x3, 65%x3, 70%x3 125,135,145
ReplyDeleteSnatch grip press: LIGHTx10x3 95,85,85
Squat: 70%x2x6 - OTM 225
Row: 6k @ Z1 - every 1k get off and perform 10 GHD sit-ups No time for Row today.
Tuesday 2/18/14 -
Practice: 3 RNFT - 5/3 UB MU, 10 UB T2B, 10 UB C2B Check
Conditioning: 5 UB S2OH (185/115lbs), 10 UB (155/105lbs), 10 UB (135/95lbs), 10 UB (135/95lbs), 10 UB (135/95lbs) - rest as needed to make each set UB, score total time 5:10. Glad I was able to hit the heavies unb.
Rest 10 min
Conditioning: 10 min AMRAP @ 80% of 10 PC (115/75lbs), 30 DU, 10 BJ over (24/20”) - 5R
Wednesday 2/19/14 -
ReplyDeleteHang power clean: 60%x3, 65%x3, 70%x3x3 - TnG (90, 98, 105)
OHS: 3-3-3 - not a 3RM (90, 100, 110, 120x2. no belt no sleeves. pinky on the rings grip width)
Conditioning: 250m row, 10 thrusters (95/65lbs), 15 KBS (70/50lbs), 10 thrusters, 250m row, rest 10 min, x3 - AFAP (3:06, 3:14, 3:24 hurt real good)
just heard someone scream FUCK YOU and then a giant crash outside, then someone scream FUCK and run down the hallway. lol columbia
Wednesday 2/19/14 -
ReplyDeleteHang power clean: 60%x3, 65%x3, 70%x3x3 - TnG 135,145,155
OHS: 3-3-3 - not a 3RM 155,165,175
Conditioning: 250m row, 10 thrusters (95/65lbs), 15 KBS (70/50lbs), 10 thrusters, 250m row, rest 10 min, x3 - AFAP 3:46, 3:53, 4:20 Ouch! Like doing Fran x 3.
Hang PC: 110-120-130
ReplyDeleteOHS: 125-140-150 (not too bad)
Conditioning: 3:44-3:42-3:50? Went UB on all of it, but second set of thrusters just was slow.
HPC: 205, 225, 245
ReplyDeleteOHS: 205, 215, 225 joeys not very good at these
Metcon: 3:11, 3:20, 3:30
FS: 165
ReplyDeleteMU: 5:26 (did 5-4-3-3-3-3-2-2-2-3)
T2B: 3:04 (did 30-15-15…this one was tough!)
HSPU: 0:50
Friday 2/21/14 -
ReplyDeleteFront squat: 80%x2x5 185 legs felt good (should considering the weight) but back has that "If you go any heavier I'm going to make you regret it tomorrow" feeling.
Conditioning: 30 MU for time 8,5,5,4,4,4 4:04 PR by over a min
Rest 5 min
Conditioning: 60 T2B for time - 5 burpees every time you fraction 20,12,10,10,8 4:06
Rest 5 min
Conditioning: 30 HSPU for time - 10 lunges every time you fraction 12,10,8 1:43
First day I've left the gym stoked and with a PR in a loooooooonng time!
And then I read Crissy's scores. My balloon is suddenly not so full. Good work!
Delete