OLY work + Manchester WOD 2

3 Position Clean (high hang, mid thigh, floor)

60, 70, 75, 80, 85

I have been struggling with my footwork recently, jumping forward and landing on my toes. Really concentrating on verticle hip power rather than horizontal.

Manchester WOD 2
12 minute AMRAP:
6 Power cleans - 50kg
4 Push Press - 50kg
10 Toes to bar

9 Rnds + 12 Reps (192 Reps)

Unbroken touch and go power cleans and push press until round 8 when the bar came out of my hands. T2B broke to quick singles around the 3rd round due to grip fatigue!

Push Jerk Triples & CF Manchester WOD 1

Push Jerk - Heavy Triple

60, 70, 80, 85 PB, 90x

Failed the third rep at 90kg, i think I'll have that next time i give this a go.

Met-con
CF Central Manchester Qualifier WOD 1

6 minute AMRAP:
10 Power snatch - 35kg
10 Burpees
10 Box jumps - 24"

4 Rnds + 8 Reps (128 Reps)

All power snatches unbroken touch and go, burpees started to slow in round 3 and 4. I was surprised by how much harder the box jumps got, i was expecting them to be the easiest part of the WOD. I'm pleased with my score though as i was aiming for 4 rounds.

Last couple of days

Saturday

'The Six'
6 rounds for time
600m run
6 power clean - 80kg
6 box jumps - 30"
6 KB swings - 32kg
6 lateral burpees

28:16 Rxd

Slow runs!

Monday

BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

61, 65, 68 Fail

Foot work was all over the place today, kept landing on my toes and losing the bar forward.

2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.

84, 89, 95

3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

115, 115 Fail 2nd rep, 100, 100

Thrusters 7x3 @ 70%

60kg

Front Squats + Squat Cleans

Front Squat - Heavy single

70

8

90

100

110

Squat Cleans - Establish 1rm

70

80

90

100

110 PB

111 fail

111 PB

Front Squats + Upside Down Du, KB, and Burpee Ladder

Front Squats

80, 90, 100 PB, 105 PB, 110 PB, 112.5 failed 3rd rep

2 months ago my 1 rep max front squat was 110kg

Conditioning

For time
5-10-15-20-25-30
Double unders
KB swings - 24kg
Burpees

12:38 Rxd

03.04.12

BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

53, 57, 61, 65, 67.5, 70 (failed power snatch at 70kg but made the squat snatch)

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

75, 80, 85, 90, 95, 100

Conditioning
For time:
30 Box Jumps - 30"
20 Deadlifts - 142kg
30 T2B (subbed Vsits pull up rig is in the new unit)
20 DB Push Press (subbed BB) - 45kg
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 12kg
20 Burpee Box Jumps 30"

17:02

Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!