Friday 22/03/13
Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x
Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.
1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115
103x2x2
Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg
2+18
Saturday 23/03/12
EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90
5x15 KB swings AFAP - 1 minute rest
100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.
I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.
Sunday 24/03/13
Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90
Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"
7:37
Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x
Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.
1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115
103x2x2
Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg
2+18
Saturday 23/03/12
EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90
5x15 KB swings AFAP - 1 minute rest
100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.
I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.
Sunday 24/03/13
Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90
Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"
7:37
No comments:
Post a Comment