Wednesday 23.10.13

Only had time to fit in my Oly lifting before coaching tonight. I am going to change things around and try and split my sessions AM and PM to use my time more efficiently.

Snatch from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 63, 63, 72, 72, 81, 81, 85, 85. Each rep felt fast and aggressive.

Clean from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 91, 91, 104, 104, 114, 114, 124, 124X. Let the weight pull me forward on the second single at 124kg, landed in a poor catch position.

Saturday 19.10.13

A. Snatch from low blocks
- 60, 70, 80, 85, 90 PB

B. Clean from low blocks
- 80, 90, 100, 110, 120, 125 PB, 130 PB

Every 90s x 10 rounds
100m run
5 power clean @60kg
7 lateral burpees
* amrap lateral burpees for the reamaining time of round 10
- 10 rnds + 12 burpees

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

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

Friday and Saturdays

Friday

Front Squat - Establish 1rm
100
110
120
130
132.5kg PB
135x

Snatch - 5x1@80% from low blocks
68, no misses

Clean & Jerk - 5x1@80% from low blocks
94, no misses

Conditioning
5 RFT:
15 Hang power snatch - 35kg
30 GHD sit ups

13:43 Rxd Hang snatches unbroken.

Saturday

Snatch - Establish max in 15 minutes
40
50
60
70
80
86kg PB

Clean & Jerk - Establish max in 15 minutes
60
70
80
90
100
110
115
120x(J) PB clean

Thruster WTF
400 meter walk with a 60kg BB in the rack position.
Every 15 steps, perform one thruster.
Every time you drop the bar, perform 5 burpees.

17:14 Rxd