08.04.2014 - Rowing + Oly Tech Work

250m row
1 minute rest
500m row
2 minute rest
750m row
3 minute rest
x2

0:47.4, 1:39.7, 2:35.5 
0:48.5, 1:41.7, 2:41.9 
Legs were really sore from the ME lower yesterday, fatigue in the glutes and quads was the limiter.

A. Snatch balance; 5x3@50-60%
50x3, 60x2 

B. Snatch from blocks; 3@75%, 3x2@80%, 2@75%
70x3, 75x2x2, 80x2, 70x2 - Decided to drop the weight a little as my legs were so sore. 

C. Hang clean; 3@75%, 3x2@80%, 2@75%
97.5x3, 104x2x3, 94x2 - Legs started to feel a lot better at this point.

D. Push jerk; 5x2
80x3, 90x2 - Focused on a fast punch under.

Block Work, Back Squats and some Airdyne

Snatch - Low blocks (at knee) 1-1-1-1-1-1-1
60
70
75
78
80 PB
81x
81 PB

Clean & Jerk - Low blocks (at knee) 1-1-1-1-1-1-1
80
90
95
100
105
110 PB
115 PB

All PB's from low blocks, these felt much better today than the block work on Sunday.

Back Squat - 3x5 heavier than 18/02/13 (132kg)
135
135
135x(4) failed the 5th rep

Conditioning
Airdyne 30s @ 400-500 watts
Airdyne 30s easy
x20

Sunday and Monday

Sunday

Snatch from blocks(above knee) 2-2-2-2-2
60
65
70
75x(1)
75

C&J from blocks(above knee) 2-2-2-2-2
80
90
95
100
105

Front Squat - 75%x3x3
105 done

Conditioning
5-4-3-2-1
Squat clean - 100kg
Paralette HSPU - 8"

7:29


Monday

Back Squat - 5rm
60
80
100
120
140 PB
150x(3) - 3rm PB

Conditioning
3 Rnds
Max squat snatches in 1 minute
Rest 90 seconds
Max muscle ups in 1 minute
Rest 90 seconds

10/9, 9/9, 8/7

21-15-9
Wall balls - 9kg
Burpees

4:09

Snatch, Clean, Squat

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

60, 65, 67.5, 70, 72.5x2, 75kg

70kg

75kg
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

80, 85, 90, 92.5x2, 95x2

85kg

 95kg

Strength
7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

100x3, 105x2, 110x2

Conditioning
5 rounds for total run time and total reps of:
Sprint 200m
ME UB Thrusters - 70kg
Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

Only had time for 3 rounds

Rnd 1 - 41s/4/1:20
Rnd 2 - 38s/3/1:16
Rnd 3 - 38s/3/1:11

Snatch work & Defecit HSPU

BB Gymnastics10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)

Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

5/6, 2/7, 2/6, 2/6

Used 15kg plates on top of 10kg plates with an ab-mat between

1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

BW, 6, 8, 10kg

1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.

40kg x 4

First time doing these, my god do they hammer your hamstrings!!

27.02.12 - Outlaw

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

80, 82.5, 85, 87.5

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

80, 82.5, 85, 87.5

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 42.5kg

12 C2B Pullups

*Rest 3 minutes between each round.

Rd 1 - 1:40 

Rd 2 - 1:52 

Rd 3 - 2:40

Rd 4 - 2:44

First round unbroken. Second round unbroken till the last rep of C2B pull ups, didn't quite have the pull to reach my chest so a no rep and had to drop. Tripped at 30 reps on the third round of DU's, and C2B pull ups broke 5-1-1-1-1-1. Chest to bar pull ups broke in a similar fashion in the last round 5-1-1-2-1. Fairly pleased with my C2B as this is the first time i have done them during a WOD. Thrusters were UB but slow.

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done (body weight)

1b) 3X10 Reverse Hypers – heavy, rest 45 sec. - Done (red band)