Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.

Thursday

Snatch - Max double
40
50
60
70
75
80
85 PB
87.5x(1)

Clean + Clean & Jerk - Max
60
80
90
100
105
110

Conditioning
For time:
*With a bar loaded from inside out 10kg, 15kg, 15kg, 25kg
5 Deadlifts - 150kg strip 25kg plates
5 Deficit HSPU on stipped plates
4 Cleans - 100kg strip 15kg plates
4 Deficit HSPU on stipped plates
3 Snatch - 70kg strip 15kg plates
3 Deficit HSPU on stripped plates

4:37

Deadlifts and all HSPU unbroken, cleans and snatch in singles. 2 missed snatches.

Catch up Since the Open

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

22/02/12

Power Snatch from Deficit - Max
40
50
60
70
75
77.5
80 PB

Power Clean from Deficit - Max
60
70
80
90
100
110 PB
112 PB

Front Squat - 3rm
60
80
100
120
130x(2) PB 2rm
130x(2)

Conditioning
6RFT:
10 KB taters - 24kg
60m Sled push - 90kg

16:57

Back Squats, Deadlifts & HSPU's

Back Squat - 80%x7x4
128kg

Deficit Deadlifts - 8x3 every 2 minutes
135kg

Conditioning
For time:
Run 800m
30 HSPU
Run 800m

8:59

HSPU's unbroken which is a 5 reps PB

Lynne

Back Squat - 1rm
60
80
100
120
140
150
160xx

Current 1rm is 160kg, given the volume of training i'm not worried about the fails at this weight.

Deficit Deadlift - 3" deficit, lift every 2 minutes
130x3x8

Lynee
5 rounds for total reps:
Max rep bench press at bodyweight (82kg)
Max rep pull ups

1 - 9/27
2 - 7/30
3 - 7/23
4 - 5/15 (hand grip tore, fell off the bar)
5 - 5/25

Total - 33/120

Bench, Squat, HSPU, Hang Cleans & Push Press

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x9

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80
95
105x10

Skill
1 strict deficit HSPU every 30s for 10 minutes

Deficit made up with hands on 10kg plates head to floor. Total of 20 reps.

Conditioning
15 minute AMRAP:
20 Double unders
10 Hang power cleans - 42.5kg
10 Push press - 42.5kg

9 + 20 Rxd

Holy forearms!! Could only just about get the clip of the bar at the end! First 4 rounds unbroken.