14.08.2014 - Snatches, Push Jerks & MAP

A. 3 position snatch (hang, below knee, floor) x6 sets; 3-5 minute rest

60, 70, 75, 80x (floor), 80, 85x (floor)

B. 3 push jerk EMOM x10

90 x6 sets, 95 x2 sets, 100 x3 sets - All reps T&G 

C. Good morning @3311; 5-5-3-3

40(5), 50(5), 55(5), 60(5)

+

3 minute AMRAP @80%

5 muscle ups

35 double unders

- rest 4 minutes -

5 minute AMRAP @80%

10 OHS @50kg

10m forward bear crawl

10m backward bear crawl

- rest 4 minutes - 

5 minute AMRAP @80%

5 wall climb

20 KB swings @24kg

3 unbroken
+
4+10 unbroken
+
2+4 

26.05.2014 - DE Lower

A. Box jump; 6x3
40" comfortable

B. Front squat; 10x2@100kg, every 30s
Complete, no belt or knee sleeves

C. Power clean; 8x1@95kg, every 30s
Comfortable, weight felt light today.

D. Bulgarian split squat; 3x8-12
Still getting some slight hip pain but decided to just go with body weight instead of skipping or subbing these.

3 rounds
12 kb thrusters - 24kg e/a
24 kb swings - 24kg
60s rest

1:29 - Unbroken
2:06 - Thrusters 6-6, kb swings unbroken
2:30 - Thrusters 6-6, kb swings unbroken

This was hideous! The press and the squat portions were fine, it was the front rack i struggled with!

30 minute light sled drag

Box Jumps, KB Swings, Burpees & Thrusters

For time:
100 Step down box jumps - 30"
100 KB swings - 32kg
100 Burpees - no jump at top
100 Thrusters - 30kg
- 32:51. Disappointed with this, didn't feel like i could push the pace today. Possibly due to not eating enough through the day. Step down box jumps are just slow, broke the KB swings far too much considering i can do 50 unbroken. Burpees are what they are, slow and steady. Same story with the thrusters as the KB swings, did all 5 sets of 15 unbroken last Friday today i was struggling to hit more than 10. Is what it is, just highlighted that fuelling adequately is essential to performing well

CGBP, Burpees, KB Swings & Wall Balls

Close Grip Bench Press @ 20X0, build to a max

- 60, 70, 80, 90, 95 PB, 100(x). Default PB, first time doing CGBP pretty pleased to get close to 100kg with no bench press since November.

+

10 round for time:

4 Burpees 

6 KB Swings - 32kg 

8 Wall Balls - 9kg

- 9:33. Burpees felt slow again, not sure what's going on with them. 

Strength, Interval WOD & Sprints

AM

Push Press - 1rm
60
70
80
90
95
100xx
100 PB

Deadlift - 1rm with perfect form
60
110
150
170

Conditioning
7 rounds for total reps
1 minute HSPU
1 minute KB swings - 32kg
1 minute rest

HSPU - 25 PB, 12, 10, 10, 12, 10, 11
KB Swings - 30, 20, 18, 18, 16, 16, 20

PM
4x400m Run
+/- 5s from the quickest run = 100 double under penelty

1:22.43
1:19.54
1:22.33
1:19.40

Nate

Snatch - 85%x1x8, from high blocks
73kg no misses

Clean & Jerk - 85%x1x8, from high blocks
100kg no misses

Conditioning
Nate
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB swings - 32kg

14 Rnds

Back Squats, Push Press & Wittman

Back Squat - Establish 3rm
60
80
90
100
110
120
130
140 PB
145 PB

Push Press - Establish 3rm then 90%x3x2
40
60
70
80
90 PB
95x(2)

82x3x2
95 is my current 1rm so it'll be interesting to retest my 1rm.

Conditioning
Wittman
7RFT:
15 KB swings - 24kg
15 Power cleans - 42.5kg
15 Box jumps - 24"

16:59 Rxd

KB swings unbroken.

 (note - we performed the box jumps to games standards, show open hip and control on top of box)

Strength and Rankel

Strict Press - Establish 5rm then 90%x5x2
30
40
50
55
57.5 PB

52x5x2

Pendlay Row - Heavy 5 then 90%x5x2
40
60
70
75

67.5x5x2

Conditioning
Rankel
AMRAP 20 minutes
6 Deadlift - 102.5kg
7 Burpee pull ups
10 KB swings - 32kg
Run 200m

7+8 Rxd

Everything unbroken but runs were slow.

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

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

Snatch Focus

BB Gymnastics - Snatch Focus
Snatch Balance - Work upto 60% 1rm, focus on speed
20x3
30x3
40x3
50x3

Held the bottom position for a 5 count each rep.

7x2 Hi-Hang Snatch
40
50
60
65x(1)
65
67.5
70x(1)

3x3 Snatch Grip Deadlift
80
90
100

Conditioning
For time
100 Double unders
Then
5 Rounds
20 Box jumps - 30"
15 KB swings - 32kg
10 Wall balls - 9kg to 12ft

14:30 Rxd

Time is a bit of a guess could be 30s slower or quicker, the timer got turned off at 10:31 then restarted for the second heat of the class. I finished on 3:00 and added an extra minute.

Midline
3xME L-sit hold - 1min rest
27
15
11

Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

Front Squats

StrengthFront Squat - Heavy Single
60, 80, 90, 100, 110, 115, 120x

Conditioning
12 minute AMRAP
15 Box jumps - 24"
10 KB swings - 24kg
5 Wall balls - 9kg

9 + 15 Rxd

Strength, Tabata & Muscle Ups

Strength
Shoulder Press- 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift- 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Probably could have ground out another 2-3 reps.

Conditioning
1:1 - 100m row time:reps of exersice. For example it takes 25 seconds to row 100m, perform 25 reps of the exersice

For time:
Row 100m
1:1 Deadlift - 80kg
Row 100m
1:1 Box jumps - 30"
Row 100m
1:1 Power cleans - 60kg
Row 100m
1:1 KB swings - 32kg

7:43 Rxd

Row 1 - 20s
Row 2 - 21s
Row 3 - 20s
Row 4 - 22s

Skill
Tababta
Dead hangs - done
Pistols - 13/12/12/11/11/11/11/11
Handstand holds - done
Double unders - 39/25/39/30/29/30/29/20

3 x Max UB Muscle ups
11 PB
6
6

All non false grip with full turn out.

15/06/12 - Split Jerks, Deadlifts

BB Gymnastics
7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

60, 70, 75, 80, 85, 87.5, 90kg

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.

90kg

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

16, 20kgx4 - had to use KB's as we don't have any DB's in the gym.

Conditioning
12 minute AMRAP of:
15 KBS 32kg
50m Sled Drag - 70kg
15 Wall Balls - 9kg
50m Sled Drag - 70kg

3 rnds

Torrential rain made this more difficult, gripping the kettlebell with wet hands was hard!