AM
1000m row @70% Aer
90s rest
x6
PM
A. Heaving snatch balance; 4x3
60, 70, 80, 90x(1), 85
B. Hang snatch; 5x2@75-80%
75kg
C. C&J; 5x3@70-80%
95kg
D. Clean pulls; 4x4
130kg
+
3RFT:
400m run
21 kb swings - 24kg
12 pull ups
8:28 PB - I was feeling really tired after the lifting so i was just aiming for around 9 minutes. Unbroken swings and pull ups but fairly slow runs. If i push the runs to around 1:20 i can go sub 8 next time.
.
Showing posts with label helen. Show all posts
Showing posts with label helen. Show all posts
Monday, 30 June 2014
Sunday, 14 October 2012
Clean Focus & Baby Helen
BB Gymnastics - Clean Focus
Front Squat - Heavy single
60
80
100
110
120
Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x
Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups
6 Rxd
Front Squat - Heavy single
60
80
100
110
120
Hang Clean - Heavy single, above knee
80
90
100
110x
110
115x
115 PB
117.5x
Conditioning
Baby Helen
10 minute AMRAP
200m Run
12 KB swings - 32kg
6 C2B pull ups
6 Rxd
Tuesday, 7 August 2012
OLY Volume & Helen
Skill
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders
3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.
BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg
Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg
All reps unbroken touch and go, will up 2.5kg each OLY volume session.
Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups
8:56 Rxd PB
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders
3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.
BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg
Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg
All reps unbroken touch and go, will up 2.5kg each OLY volume session.
Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups
8:56 Rxd PB
Tuesday, 22 November 2011
Oly Workout 1 & Helen
Tonight was the first session of the oly program i have decided to follow.
Snatch
50
52.5
55
57.5
60
No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.
Clean Pull + Hang Clean (knee)
80 x (2+1) x 5
First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.
Helen
3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups
9.02 Rxd
Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.
2 min max Hollow Rocks - 40
Snatch
50
52.5
55
57.5
60
No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.
Clean Pull + Hang Clean (knee)
80 x (2+1) x 5
First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.
Helen
3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups
9.02 Rxd
Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.
2 min max Hollow Rocks - 40
Subscribe to:
Posts (Atom)