So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.
Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.
Training catch up
Friday 12th 2013
Back Squat – 3rm
60
80
100
120
140
150
155x(1)
Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips
8:46
26 seconds slower than my PB, cleans felt really good but ring dips killed me.
Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120
Saturday 13th 2013
Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.
Back Squat - 90%x5x3 (% of 5rm)
136x5x3
Rest 2 hours (coached 2 classes)
Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders
6:58
Immediately into 4 minutes to establish max C&J
80
100
110
120x
Monday 15th 2013
Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.
Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”
No misses, average round time 25s
Front Squat – Heavy triple60
80
100
110
120
Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.
Training catch up
Friday 12th 2013
Back Squat – 3rm
60
80
100
120
140
150
155x(1)
Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips
8:46
26 seconds slower than my PB, cleans felt really good but ring dips killed me.
Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120
Saturday 13th 2013
Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.
Back Squat - 90%x5x3 (% of 5rm)
136x5x3
Rest 2 hours (coached 2 classes)
Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders
6:58
Immediately into 4 minutes to establish max C&J
80
100
110
120x
Monday 15th 2013
Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.
Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”
No misses, average round time 25s
Front Squat – Heavy triple60
80
100
110
120
