25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05

Back at it

Split Jerk - heavier than 16/01/13
102.5kgx2x6

Conditioning
For time:
21-15-9
Hang power clean - 60kg
Wall balls - 9kg/10ft

5:13 Rxd

Felt good to be back at it after LTD. First 21 hang cleans unbroken then 5-5-5 and 5-4, all wall balls unbroken.

Midline
3 rounds not for time:
10 GHD sit ups
10 Back extensions

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