19.06.2014 - 500m Row Repeat Test

500m row
90s rest
500m row

A. TYW ss Kneeling med ball toss
Complete

B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB

C1. Bench press; 5x5
70, 70, 80, 80, 85

C2. Strict pull up; 5x max
12, 10, 9, 9, 8

4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang

Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work

Back Squat PB & 2013 Regional Event 7

Back Squat - Heavy single, if it feels good go for max
60x5
80x5
100x3
110
120
130
140
150
160
167 PB
170 PB 2kg over double body weight and 10kg off my goal for 2013

Conditioning
2013 Regional Event 7
4RFT: (10 minute time cap)
2 Rope climbs - 15ft
100ft Sprint
4 Squat cleans - 102.5kg
100ft Sprint

7:01

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

Rope Climb + Clean & Jerk Workout

Back Squat - 3rm
60
80
100
120
140
155x(2)

Conditioning
For time:
5 Rope climb - 15ft
5 C&J - 60kg
4 Rope climb
4 C&J - 70kg
3 Rope climb
3 C&J - 80kg
2 Rope climb
2 C&J - 90kg
1 Rope climb
1 C&J - 100kg

8:55 - Used one bar and changed over weights & collars

Skill
15 minutes of triple unders and HS walks. New HS walk PB of around 50ft with a turn at 25ft.

Finisher
1a) Hotdogs and cupcakes delt hell x3

1b) Band resisted sit ups

3x15 (2x red band, 1x orange band)

 

 

Friday, Saturday & Sunday

Friday 22/03/13

Hang Snatch - Heavy Double
40
50
60
70
75
80
82.5x

Hang Clean & Jerk - Heavy Double
60
80
90
100 - press out on first jerk. Major doms from 13.3, legs had no pop today.

1 + 1/4 Front Squats - 2rm then, 90%x2x2
60
80
100
110
115

103x2x2

Conditioning
3 RFT: (6 minute cap)
1 Rope climb - 15ft
30 KB swings - 32kg

2+18

Saturday 23/03/12

EMOM x12 - Increase weight every 3 minutes
3 Hang power cleans
60
70
80
90

5x15 KB swings AFAP - 1 minute rest

100 Burpees For Time
6:13 - No records here, legs were still heavy from 13.3 but just kept moving.

I got myself a barbell and some bumper plates for the garage, feel good to be able to just pop in and get some work done in under half an hour.

Sunday 24/03/13

Snatch - To Max
60
70
75
80xx
80
85
90xx - Under the bar and locked out both attempts, just in my toes.
93x - Soft elbows
90

Conditioning
5RFT
5 Power cleans - 90kg
15 Box jumps - 30"

7:37

Power Cleans & Rope Climbs

Snatch Hi-pull + Hang Snatch (Below knee) - Max
40
50
60
65
70
75x
75
80
82.5xx

Clean Hi-pull + Hang Clean (Below knee) - Max
60
80
90
95
100
105
110
112.5x

Conditioning
5 RFT:
Run 200m
5 Power cleans - 80kg
1 Rope climb - 15ft

9:38 Rxd

My aim for the workout was to keep the power cleans unbroken, this got tough in the the last round but i managed it. 80kg is becoming easier to handle for multiple reps!!

Split Jerks & Muscle Ups

Split Jerk - 80%x3x5
94kg

Conditioning
1) AMRAP 10 minute muscle ups
36

no rest between 1 & 2

2) AMRAP 10 minute
10 Box jumps - 24"
1 Rope climb - 15ft
10 OH lunges - 35kg

6+10 Rxd

Started with an unbroken set of 8 and was on to beat my 30 muscle ups for time until around 20 then i hit the wall and ended up doing singles.

Snatch Focus & Push Press Met-Con

BB Gymnastics - Snatch Focus
Snatch Balance - Heavy single
50
60
70
80
85 PB
87.5x

Snatch - 5x1@80-95%, 3x2@70-80%
65
70
75
80
80

60x2
62.5x2
65x2

Felt really fast under the bar and strong in the catch. All 3 doubles touch and go.

Snatch Pull - 3x3@110%
90
90
90

Conditioning
15 minute AMRAP
400m Run
15 Push press - 42.5kg

5 + 3 Rxd

All push press unbroken.

Skill
10 minutes rope climb practice