24.06.2014 - AM Shuttles + PM ME Lower

AM

Every 3 minutes
10m out & back + 20m out.
x6

13-14s - Made a mistake by going 20m out & back as well.

PM

A. Box jump; build to max
53", couple of close misses at 55"


B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB


C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.

C2. Wtd chin up; 3x5
16kg 

+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max

3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!

Double Session

AM

Snatch - Max, then 85%x2x2
40
60
70
75
80
85x
85
90xx

72x2x2

Manchester Games WOD 1
AMRAP 8
15 Wall balls - 9kg
30 Double unders

8+8 (368)

PM

Conditioning
5RFT: (12 minute time cap)
5 Bear complex - 70kg
15 Bar facing burpees

4+3 Instructions were to scale the weight to finish within the time cap. I don't think the weight was a problem, i scaled to 62.5kg anyhow as i was feeling lethargic from the AM session but still hit the time cap. The burpees were slow and laboured, 12 minutes is doable with 70kg fresh.

Skill
15 minutes practice of HS walks and triple unders.

Averaged around 10m each HS walk and managed a PB of 22 unbroken TU's

Midline
Reverse Tabata L-sit hold - 10s work, 20s rest x8

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

Outlaw Training 18/01/12

BB Gymnastics
20 minutes Clean technique work.

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar

2 pos. Hang Clean
50
60
70
80
90 F

Squat Clean
90
95
100
105
106 PB
107 F

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts - 125kg

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

 14.14

Scaled the deadlift down to 100kg.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec

7-6-4

Poor showing! No where near my PB L-Sit hold. Still got GHD DOMs from Friday.

M/F/S - 1/3/4