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

8.11.12

BB Gymnastics
1) 1RM Snatch - 135 in Squat (solid)
2) 1RM Clean and Jerk - 185 knee bothering me

Strength
EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 235#

Conditioning
For time:
30 Box Jumps 24″
20 Deadlifts 225#
30 T2B
20 DB Push Press 45#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols - to the 18" box
20 Burpee Box Jumps 24"
Time - 16:26

8.10.12

Strength
1a) 10X1 3″ Deficit Deadlifts @ 85% – 310#
1b) Feet Raised tough Push-ups

Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  45#
Time- 21:00

Midline
1a) 3X5 “Strict” GH Raise
1b) 3X20 UB GHD Situps

8.9.12

8.8.12

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – 95, 115, 115, 125 x 4

2) 5X1 1 Power Clean + 2 Push Jerk – 135, 155, 155, 165, 165

1a) 3X3 Strict Pullups
1b) 3X1 negative Deficit HSPU 6″
1c) 3X10 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – bar only

easy 400m run

later
5 rounds of
row 15 cal
airdyne 15 cal

8.7.12

BB Movement

1) 5X2 Snatch off High Boxes (just above knee) – 65, 85, 105, 115, 120
2) 5X2 Clean off High Boxes (just above knee) – 135, 155, 155, 165, 175
Strength
1) 4X5 Back Squats @ 175# – rest 2 minutes.
2) 5X2 Pause Front Squats – (5 sec. pause in the hole), rest 90 seconds. - 155, 145 x 4

8.6.12

BB Movement

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
6 minute AMRAP of:
16 Alternating KB Snatches 35#
12 KB Thrusters 35#
8 Burpee Over Hurdles 28″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

One of those days when everything felt heavy and I felt old.  Below prs on my maxes and couldn't move quickly on met-con.  Tomorrow's a new day.

Snatch: 145

C/J: 185 (-30# on PR)

M-C: 15 + 53 + 15 = 83