22.03.2014 - PC+PJ & 5 min AMRAP

EMOM, power clean + push jerk, starting at 70kg increase 5kg every minute to max
110kg. Bop bop style up to 105kg. Reset after the PC before the PJ at 110kg.

5 minute AMRAP
5 gtoh - 80kg
10 over the box jumps - 24"
5 T2B

4+1 

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

Friday & Saturday

Friday 3rd May

Warm Up
3RNFT:
5 Strict HSPU
10 C2B pull ups
20 Double unders

Paused Snatch - Heavy single
30
40x2
50x2
60x2
65
70
75
80xx
80

Paused Clean & Jerk - Heavy single
60
80
90
100
105
110

Front Squat - Heavy single
60
80
100
110
120
130

Conditioning
4RFT: (14 minute time cap)
30m OH walking lunge - 20kg
15 Burpees to plate
50 Double unders

11:12

Saturday 4th May

AM

Maurice
5RFT:
20 Burpee over box jumps - 24"
15 Front squats - 60kg
10 Sumo deadlift high pulls - 60kg

23:13 PB 3:57 PB

PM

Snatch - Technique work
40x2
50x2
60x2
65x2
70x2
75x2
80x2
85
90
93 PB
95 PB

Power Clean - 3 touch and go every 60s
60
65
70
75
80
85
90
95
100 PB

Catch up Since the Open

So i’ve not logged anything since the Open finished, i took a couple of days off to recover since i was feeling both physically and mentally beat down.

Over all i can’t help but think i could/should have done better during the Open, there are only two workouts that i can say i am happy with my result (13.3 and 13.4). I finished 299th overall in Europe, and found i need to spend more time working short, light, gassy workouts.

Training catch up

Friday 12th 2013

Back Squat – 3rm
60
80
100
120
140
150
155x(1)

Elizabeth
For time:
21-15-9
Squat cleans – 60kg
Ring dips

8:46

26 seconds slower than my PB, cleans felt really good but ring dips killed me.

Front Rack Barbell Carry - 5x30m (as heavy as possible)80
90
100
110
120

Saturday 13th 2013

Snatch - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
82kg – 1 misses but made it up within the minute
73kg – 8 reps, 1 miss.

Back Squat - 90%x5x3 (% of 5rm)
136x5x3

Rest 2 hours (coached 2 classes)

Conditioning
3RFT: (9 minute cap)
9 Power cleans – 85kg
6 Deficit HSPU – 3”
50 Double unders

6:58

Immediately into 4 minutes to establish max C&J
80
100
110
120x

Monday 15th 2013

Clean & Jerk - 90%x1x8 on 1:00, then 2:00 AMRAP @ 80%
108kg – no misses
96kg – 5 reps, no misses.

Conditioning
Every minute x 15
2 Snatches – 80% (73kg)
5 Over box jumps – 24”

No misses, average round time 25s

Front Squat – Heavy triple60
80
100
110
120

Push Press + Farmers Walk

Push Press - 1rm
60
70
80
90
95
101xxx
98

I should have hit 98kg first and then went for the PB attempt, a 6kg increase that close to your max is stupid.

Farmers Walk - As far as possible in 2 minutes, 80kg each hand
37m

Walked around 25m before i put them down, struggled to get the barbells balanced again.

Conditioning
AMRAP 15
12 SDHP - 42.5kg
10 Over box jumps - 24"
8 T2B

10+14

Sprawl, T2B & Box Jump Ladder

Conditioning
12 minute ladder
1 Sprawl
1 T2B
1 Over the box jump - 24"
2 Sprawl
2 T2B
2 OTB jump
etc

11+19

Back Squats & Body Weight AMRAP

Strength
Back Squat - Establish 5rm
60
80
100
120
135 PB

Back Squat 1-1-1-1-1 -3 second pause in the hole
100
110
120
122.5
125

Conditioning
AMRAP 14 minutes
10 Rings dips
20 Over box jumps - 24"

9+9

First 3 rounds of ring dips unbroken.

Strength
a) 3x5 Close grip bench press
70
70
70

b) 3x5 Stict pull ups
15
15
15