14/01/2014 - AM Conditioning + PM Training

AM

400m run @80%
21 KB swings @32kg
12 pHSPU 
- 8 minutes rest
400m row @80%
21 wallballs @9kg
12 strict ring dips
- 5:12/3:00. pHSPU's in 2's to 4" depth. Unbroken kb swings and wallballs. Ring dips 9-3

The gyms very quiet at 6am

PM

A. Hang power clean + power clean + push jerk x 6sets - rest 3 minutes (progressive but no misses)
- 70, 75, 80, 85, 87.5, 90. Should have started around 80kg, complex felt much sharper at and above this weight.

B1. Push press, 6-8 reps x 3 sets - 30s rest
- 50kgx12x3. Miss read the program thought it was 10-12 reps instead instead of 6-8. 

B2. Front rack lunge, 8-12 reps x 3 sets - 30s rest (Same weight for PP and lunge)
- 50kgx12x3. Would have been heavier had i read B1 correctly.

B3. T2B @5122, 6 reps x 3 sets - 30s rest
- Managed to stick to the tempo for the first set but after that i struggled.

C1. Weighted back extenstion, 8-10 reps x 3 sets - 30s rest
- 20kgx10x2, 25kgx10x1

C2. Tuck crunches, 25 reps x 3 sets - 2:00 rest
- Wow these fried my abs! First two sets unbroken, third set broke 15-10.

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.

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

DWF Qualifier & Partner WOD

DWF Qualifier WOD 1
5 rounds for time
5 C&J - 60kg
10 Pull ups
15 Box jumps - 24"

6:47 Rxd

Rested 2 hours (coached 2 classes)

Partner WOD with Hollie in preperation for the Gorilla Warfare partner competition next weekend.

10 rounds for time (alternating)
7 Burpees
14 Wall balls - 9kg
21 KB swings - 24kg

17:08 Rxd

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