9.3.12

Jerk 1RM - 215, tried 230 (nope!) - ties PR

Diane - 11:48 - ugh, previous is 9:45

9.1.12

Snatch @ 135
Clean and Jerk @ 175

Front Squat 1 1/4 x 7 @ 165

7 rounds
20 push press 65#
10 overhead squats 65#

17:57
All squats unbroken
Push press rd 1 unbroken, rds 2-4 broken but with resting bar on shoulders, rds 5-7 12 reps break then 8 (this was actually faster than breaking with back and made squat transition faster)

8.31.12

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – 95x2, 115x5

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – 135x2, 155x5

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 24″
10 KBS 55#
5 Over the Box Jumps (back) 24″
5 Thrusters 95#

*Rest 1 minute after each round.

Reps: 24, 25, 27, 26, 26

Then

3 rounds 

4 GH Raises and 15 sec L - hangs

Squatting
Back Squat 3 x 10 @ 165

8.16.12

10 minutes on the Airdyne just like last week.  Better than last week.

8.15.12

Shoulder felt a little goofy during snatches but class was doing Overhead squat max, so I got inspired.

175# felt good and easy.  Had two attempts at 195#.  Second one might be close enough.  :)

8.14.12

BB Gymnastics
1) 5X1 Snatch off High Boxes (just above knee) – 125
2) 5X1 Clean off High Boxes (just above knee) – 175

Strength
1) 5X1 Back Squats - 225

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 18"
12 HSPU (regionals standard)
Row 250m
Time - 12:34
strung some kipping hspu together

8.13.12

Snatch work but felt slow and terrible. Need better warmup. 

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1OHS - 75,85,95
1b) 3X3 Flat Footed Clean Hi-Pulls - 145

Conditioning

12 minute AMRAP of:

30 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

4 + 27 Burpees (97 Burpees total)

LATER
Run a mile every 10 minutes x 3
- all at 7:40