For time:
100 Step down box jumps - 30"
100 KB swings - 32kg
100 Burpees - no jump at top
100 Thrusters - 30kg
- 32:51. Disappointed with this, didn't feel like i could push the pace today. Possibly due to not eating enough through the day. Step down box jumps are just slow, broke the KB swings far too much considering i can do 50 unbroken. Burpees are what they are, slow and steady. Same story with the thrusters as the KB swings, did all 5 sets of 15 unbroken last Friday today i was struggling to hit more than 10. Is what it is, just highlighted that fuelling adequately is essential to performing well
.
Showing posts with label box jumps. Show all posts
Showing posts with label box jumps. Show all posts
Tuesday, 30 July 2013
Tuesday, 19 March 2013
Catch Up
Thursday
13.2
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"
8+27 (267)
Not pleased with this score, took to long on transitions.
Friday
AMRAP 10
Snatch - 80% 1rm (82kg)
10 - failed more than i made, the most frustrating session ever!
AMRAP 10
C&J - 80% 1rm (110kg)
9 - Treat this one more like an EMOM, failed 1 jerk.
Conditioning
2000m Row
7:16.2
9 seconds off my PB, glutes were full of lactic from 13.2 the day before.
Sunday
13.2 - Rerun
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"
8 + 17
Had to go to step ups after the first round, getting some serious knee pain from all the box jumps on Thursday. Much quicker on the transitions and barbell work, if i had hit the wod in the same way on Thursday i woouldnt have had to redo.
13.2
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"
8+27 (267)
Not pleased with this score, took to long on transitions.
Friday
AMRAP 10
Snatch - 80% 1rm (82kg)
10 - failed more than i made, the most frustrating session ever!
AMRAP 10
C&J - 80% 1rm (110kg)
9 - Treat this one more like an EMOM, failed 1 jerk.
Conditioning
2000m Row
7:16.2
9 seconds off my PB, glutes were full of lactic from 13.2 the day before.
Sunday
13.2 - Rerun
AMRAP 10
5 Shoulder to overhead - 52.5kg
10 Deadlift - 52.5kg
15 Box jumps - 24"
8 + 17
Had to go to step ups after the first round, getting some serious knee pain from all the box jumps on Thursday. Much quicker on the transitions and barbell work, if i had hit the wod in the same way on Thursday i woouldnt have had to redo.
Friday, 19 October 2012
Snatches & DWF Team Training
BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5
Snatch Grip Deadlift - 3x5 (pause at knee)
90x3
Behind Neck Snatch Grip Push Press - 3x5
50
60
65
Rest 30 mins
DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups
15 ish
Can't remember what the exact time was just remeber the 15.
Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint
8:01
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5
Snatch Grip Deadlift - 3x5 (pause at knee)
90x3
Behind Neck Snatch Grip Push Press - 3x5
50
60
65
Rest 30 mins
DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups
15 ish
Can't remember what the exact time was just remeber the 15.
Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint
8:01
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