Strength Session

A. Front squat @22X1, build to a challenging single - full pause in full  depth
- 60(5), 80(3), 100, 110, 120, 125

B. Snatch, 1 rep @ 85% per minute for 8 minutes
- 82kg, no misses. Every rep felt really fast, would have fancied my chances for a 100kg snatch tonight!

C. C&J, 1 rep @85% every 90s for 9 minutes
- 103kg, no misses. Cleans felt strong but the jerks were off again, pressed a couple out but i think its more timing than anything else. 

D1. CGBP @20x1, 3-5 reps x 5 sets, 2 minutes rest
- 70(5), 72.5(5), 75(5), 77.5(5), 80(5). Started too light, should have had my first set at 75-80kg

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 minute rest
- 70(5), 72.5(5), 72.5(4), 70(5), 70(4). Think i got the loading just right with these. The reps of 4 were actually 5's but the 5th rep used a bit of a cheat or didn't hit the tempo.

E. 50 strict ring dips in as few sets as possible, 1 minute rest between efforts
- 16, 26, 33, 38, 43, 48, 50 (16, 10, 7, 5, 5, 5, 2). 

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37

Friday and Saturdays

Friday

Front Squat - Establish 1rm
100
110
120
130
132.5kg PB
135x

Snatch - 5x1@80% from low blocks
68, no misses

Clean & Jerk - 5x1@80% from low blocks
94, no misses

Conditioning
5 RFT:
15 Hang power snatch - 35kg
30 GHD sit ups

13:43 Rxd Hang snatches unbroken.

Saturday

Snatch - Establish max in 15 minutes
40
50
60
70
80
86kg PB

Clean & Jerk - Establish max in 15 minutes
60
70
80
90
100
110
115
120x(J) PB clean

Thruster WTF
400 meter walk with a 60kg BB in the rack position.
Every 15 steps, perform one thruster.
Every time you drop the bar, perform 5 burpees.

17:14 Rxd

Volume

AM
BB Gymnastics
7x1 Power Snatch
40
50
60
70
75xx
75

7x1 Power Clean + Push Jerk
60
70
80
90
100xxx

Not sure what happened with the power cleans, just didn't feel very explosive this morning.

Strength
EMOTM x 10 minutes
3 Front squats - 85kg
5 GHD sit ups

EMOTM x 10 minutes
3 Push press - 60kg
20 Double unders

PM

Conditioning
7 minute AMRAP

1 Hang Power Clean - 70kg, 1 T2B
2&2
3&3
....etc

9 Rnds (90 reps)

Skill
EMOTM x 10 minutes
5 HSPU