AM
A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB
B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge
C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light
C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough
C3. Banded goodmoring; 36 x3; 1 minute rest
Green band
PM
25 second row @100%
3 minute rest
x4 sets
- 5 minute rest
12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach
142m, 147m, 146m, 147m
+
2:04
.
Showing posts with label cluster. Show all posts
Showing posts with label cluster. Show all posts
Friday, 29 August 2014
Wednesday, 19 February 2014
19.02.2014 - AM + PM Front Rack Smasher!!
AM
A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work
EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.
PM
3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols
rest 10 minutes
15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups
rest 10 minutes
3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols
6:43
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.
A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work
EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.
PM
3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols
rest 10 minutes
15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups
rest 10 minutes
3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols
6:43
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.
Wednesday, 11 September 2013
Snatch Clusters, Split Jerks & 5000m Row
Snatch cluster, 1.1 @60kg x 8 sets - 1 minute rest
- Focusing on speed under the bar.
+
Split jerk. BTN split jerk, 1.1 @80kg x 5 sets - 1 minute resp
- The jerk is feeling a lot better these days, focused on not split to wide and keeping my hips under the bar.
+
5000m row for time:
- 18:40 PB. Previous best was 19:45, a 1:05 improvement makes those nasty intervals worth it!
- Focusing on speed under the bar.
+
Split jerk. BTN split jerk, 1.1 @80kg x 5 sets - 1 minute resp
- The jerk is feeling a lot better these days, focused on not split to wide and keeping my hips under the bar.
+
5000m row for time:
- 18:40 PB. Previous best was 19:45, a 1:05 improvement makes those nasty intervals worth it!
Wednesday, 28 November 2012
EMOTM OLY Lifts & Bar Muscle Up Chipper
BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses
Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses
Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters
12:48 Rxd
Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.
Snatch - 10x1 EMOTM @ 80%
68kg, no misses
Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses
Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters
12:48 Rxd
Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.
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