03.06.2014 - Skills + Weighlifting + Metcon

3RNFT
16 KB snatch - 24kg
10 strict T2B
60s hand stand hold


A. Push jerk; 5x2@80%
88kg - Felt strong, this didn't feel like almost 90kg today.

B. Power snatch + snatch; 3+3@60%, 2+2@70%, 5x1+1@80%
60, 70, 80 - Based the percentage off my full snatch (100kg)

C. Snatch pulls; 3x3@120%
120kg 

+
For time:
1000m row
30 power clean - 60kg
40 lateral burpees

9:42

Stayed conservative on the row, held around 1:47/500m. Power cleans were a couple of 3's, mainly 2's and a single here and there. I expected the cleans to be easier than they were! Just kept moving on the burpees.

PM Recovery

45 minute Z1 row @50%
- Every 5 minutes perform 30s HS hold, 3 skin the cats

AD Recovery

Airdyne 45 minutes @Z1
Every 5 minutes max effort HS walk
- 469 calories, no room to handstand walk in my garage so i subbed 30s handstand hold each time.

Grace

Skill
10 minutes free standing static handstand hold

Push Press - 8x3@70%, every 2 minutes
67kg

Conditioning
'Grace'
30 Clean & Jerks - 62kg

2:36 PB

PB by 1:26

 

 

Clean & Jerk Focus

BB Gymnastics - C&J Focus
Front Squat - 5x1
80
100
110
120
130x

3 Position Pause Clean DL + Hang Clean(above knee) - 7x1
60
70
80
90
100
105
110x

Push Press - 3x3
60
70
80

Skill
10 Minutes Static HS Hold - Staying within 1 mat (6ftx4ft)
Highlight was a 20 seconds hold.