31.05-2014 - 01.06.2014 - Zurich Weightlifting Cert

I was away in Zurich, Switzerland this weekend as part of the coaching team for the CrossFit Olympic Weightlifting Certification. As a result of this my training was a little bit off track, i did what i could during the 1 hour lunch breaks.

Saturday 31st

A. KB suspended back squat; 2x16kg KB(32kg); 10-7-5-2x80%, 2x85%, 1x90%, 1x95%
52(10), 92(7), 120(5), 136(2), 144(2), 153(1), 162(1)

B. Front squat; 5@80%, 2x5@85%
112, 119, 119

Sunday 1st

A. Jumping back squat; 5x5@40%
68kg

B. Split jerk; 5x3@75%
97.5kg  - The best these have felt for a long time, the hardest part was bringing the bar back down to the front rack.

C. Power snatch; 5x2@80%
68kg 

Power Variations, Front Squats & Double Met-Con

Power Snatch - Max in 15 minutes
40
50
60
70
75
80
83xxx

Power Clean - Max in 15 minutes
60
80
90
100
105
110x
110

Front Squat - 3rm
60
80
100
110
121 PB

Conditioning
2 RFT:
Row 1000m
30 T2B
30 Jumping back squat - 30kg

14:57 Rxd


Rest 2 hours


Conditioning
AMRAP 2 minutes:
3 sets of Unbroken Muscle-ups (combined score)
Rest one minute

6, 3, 3 = 12

AMRAP 2 minutes:
5 Pull-ups
5 Ring Handstand Push-ups 
Rest one minute

1+5 Rxd

AMRAP 2 minutes:
5 DL @ 150
5 Pistols
Rest one minute

2+1 Rxd

AMRAP 2 minutes:
1 Bar Muscle-up
4 Toes-to-bar

5 Rxd