20.02.2014 - PC, SN Balance, EMOM and 4 minute AMRAPs

AM

I was planning on hitting today's conditioning before work but decided against it after I started to warm up. My knee was hurting, my lower back was stiff and my shoulders were tight add in the fact it was 6am and you can see it's not ideal for a workout involving OH squats, shoulder to overhead and box jumps.

I spent 45 minutes working through my hip mobility from Jowsey and some other general mobility work. I felt great after, it was just what I needed.

PM

A. Power clean, build to a heavy single
60, 70, 80, 90, 100, 105, 110, 115xx, 113x - All three fails were on depth

B. Snatch balance, 3-3-3-3
70, 80, 90x(1), 90

EMOM x10
Even - 3 clean pulls @130kg
Odd - 10 C2B pull ups

Clean pulls felt strong, C2B unbroken.

4 minute AMRAP @90-99%
3 OH squat @65kg
3-6-9-12... burpees

Rest 10 minutes

4 minute AMRAP @90-99%
6 shoulder to overhead @65kg
4-8-12-16... box jumps @24"

15+1 - Squat snatched the first rep each set, unbroken other than one missed snatch.
+
20+2 - Unbroken stoh, box jumps felt a little off today though. 

DWF Team Training

AM
Strength
Press - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x8 - slight shoulder pain the limiting factor here.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x11

Accessories - superset
Strict ring dips - 3x8
BW across

Glute ham raises - 3x8
BW across

PM
DWF Team Training
Warm Up - 10 mins
In pairs one working at a time (try to go unbroken)
50 Double unders
25 KB swings - 32kg
20 Wall balls - 9kg to 10ft

Everything unbroken.

Strength - 15 mins
In 3's (one female two males
Establish 1rm Thruster
50
80
90
95
97.5 PB
100 x

Bar taken from the ground.

Skill - 10 mins
In 3's (one female two males)
OH Squat - 3xMax UB
20
20
20

Cut off was 20 reps to stick to the time limit.

WOD
In 3's (one female two males)
12 minute AMRAP
4 STOH - 60kg
8 Burpees

13 Rnds

Finisher
5x200m Relay

2:49

Overhead Squats

Strength
Overhead Squat - Establish 1rm
60
70
80
85
90
95x
97.5 PB
100 PB

Conditioning
For time
10-9-8-7-6-5-4-3-2-1
OH squats - 42.5kg
Lateral burpee

6:58 Rxd