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. 

01.02.2014 - AM Conditioning + PM Strength

AM 

2 sets @100%

6 DB snatch @30kg

10s assault bike

3 minutes rest

- 3 minutes rest -

For time @100%

12-9-6

thrusters @40kg

pull ups

- 5 minutes rest - 

For time @100%

12-9-6

overhead squat @40kg

burpee box jumps @24"

Didn't time the first part

+

1:44

+

3:50 - my legs were shot, felt like i was jumping out of concrete. 

PM 

A. Power clean + hang clean + 2 split jerks x6 sets; 3 minutes rest

- 70, 80, 90, 100, 102.5, 80. Dropped back to 80kg just to get another lift in but hit perfect positions.

B1. 2 clean pulls x6 sets; 30s rest

- 130kg

B2. 5 floor press x6 sets; 2:30 rest

- 70kg 

C. 3x max effort ring dips; 90s rest

- 18, 10, 8

OLY Accessory Work

BB Gymnastics
1) Split Jerk
warmed up to 100kg
100
105
110
115
120 PB
125x

2a) Front Squat - 3x3
100
105
110

2b) Clean Pull - 3x3
100
110
120

Conditioning
50 Burpees for time - 2:21

10 seconds off my PB but this felt a lot more comfortable than i remember the last time feeling. Planning on doing this at least 3 times a week.

OLY work + Burpee/power snatch AMRAP

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.

90, 90, 90, 90, 90

2) 5X2 Split Jerks @ 85% – rest 60 sec.

85, 85, 85, 85, 85

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

120, 125, 125, 125

3b) 4X3 Push Press – heaviest possible, rest 60 sec.

65, 70, 72.5, 75

Conditioning
12 min AMRAP:
10 Power snatches - 42.5kg
5 Lateral burpees

9 Rnds + 1 rep

First 2 rounds touch and go, rest of the rounds quick singles on the snatches.

OLY work + Tempo Runs

BB Gymnastics
1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.

80, 80, 80, 80, 80

2) 5X2 Power Jerks @ 85% – rest 60 sec.

80, 80, 80, 80, 80

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

110, 120, 120, 120

3b) 4X5 Push Press – heaviest possible, rest 60 sec.

60, 65, 65, 65

Conditioning
15 minute Tempo Run.
5 minutes @ 70% of 800m pace. - 1100m
5 minutes @ 90% of 800m pace. - 1300m
5 minutes @ 70% of 800m pace. - 1050m