20.06.2014 - AM Rowing + PM DE Lower

AM

1000m row @70%
90s rest
x4

Complete 

PM

A. 30" hurdle hips; 9x3
Complete

B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable

C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.

+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag

8 rounds - Backwards sled drags smoked the quads!

07.06.2014 - AM Intervals + PM Lifting

AM

400m run @85%
2 minutes rest
x10

1:22 - 1:29, averaged around 1:25 over the 10 intervals. I am really pleased with how these went, i did something similar just before Christmas and struggled to hold 1:30 splits. Just need to get some miles back in the legs!

PM

A. Hang power clean; 5x2@75%
94kg - Weight was feeling light!

B. Hang power clean + jerk; 5x2+1@70%
89kg - Push jerked all reps straight from the 2nd power clean.

C. Clean pulls; 5x3@100%
130kg - Focused on staying back and finishing!

Saturday and Sunday

Saturday

Power snatch + hang power snatch, build to heavy single
40, 50, 60, 70, 75, 80 PB

Snatch, build to heavy single
80, 85, 90, 95x, 80, 85, 90x, 80, 80

Power clean + 5 hang power clean, build to heavy complex
60, 70, 80, 90, 100

Sunday

30 minute row

30.01.2014 - Run, HPC, MU, BBJ

For time @80%
1000m run
6 hang cleans @100kg
8 muscle ups
10 burpee box jumps @24"
- 16:15. Stayed fairly consistent through the 2 rounds, i finished the first round at 7:49. So only 21 seconds difference between the first and second round. I broke the hang cleans into two sets of 3 and performed them all as hang power cleans, these felt really good! I actually hit a 5 rep max PB of 100kg for hang power clean warming up!!  The muscle ups i did in two sets as well, but a set of 5 and a set of 3 each round. 

08/01/14 - HSPU, HPC & DU's

AMRAP 10
5 Strict HSPU
10 Hang power clean @60kg
25 Unbroken double unders
- 5+4. Unbroken hang cleans and double unders. Really struggled with the strict hspu after the first round. Major weakness for me is upper body pressing.

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

Last couple of days

Friday

Hang Power Snatch - Max double then max single
Doubles
60
70
75
77.5x(1)
77.5x(1)

Singles
80xx(squat)

Hang Power Clean - Max double then max single
Doubles
80
90
95
100
102.5

Singles
105x(squat)

Conditioning
7-5-3
Thrusters - 75kg
Muscle ups

4:18 Rxd

1.5 hours rest

For time:
100 Double unders
20 Deadlifts - 100kg
20 Burpees
20 Power cleans - 60kg
20 Over the box jumps - 24"
20 Thrusters - 40kg
20 Pull ups
20 KB Swings - 32kg
20m Overhead walking lunge - 20kg
100 Double unders

14:04 Rxd

Saturday
LTD WOD 3C & D
In 8 minutes 3 cleans for total weight and 3 snatches for total weight.

Snatch
80
82.5
85
Total - 247.5kg

Clean
105
115
122.5 PB
Total - 342.5kg

LTD WOD 5
3 Overhead squats - 70kg
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Alternate split jerks - 70kg
4 Squat bar jumps
4 Alternate split jerks
8 Squat bar jumps
4 Alternate split jerks
12 Squat bar jumps
4 Alternate split jerks
16 Squat bar jumps
4 Alternate split jerks
20 Squat bar jumps

11:18