04.02.2014 - SDHP, Burpees, Pwr Sn, PU + Strength

I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.

Conditioning @100%
25s row
3 minute walk rest
x4

- 5 minutes rest -

For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach

- 5 minutes rest -

For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)

142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!

- rested 20-30 minutes -

A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg. 

B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.

C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg. 

C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.

C3. 36 banded good mornings x3; 60s rest 
- Green band.

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

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