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

Strength & KB Thrusters

Strength
Strict Press - 1x3@70%, 1x3@80%, 1x3+@90%
45
50
55x5

Could possibly be a 5rm

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
135
150x7

Conditioning
For time:
30 Toes 2 bar
20 KB thrusters - 2x24kg
Row 1000m
20 KB thrusters
30 T2B

12:56 Rxd

KB thrusters were tough, could really feel it through my midline after the toes to bar. Broke the first set 10-5-5 and the second set 5-5-5-5. Row was pretty slow average 500m split was 1:53 which is fairly poor!

Finisher
3 x Max UB Strict Ring Dips
15
12
10

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