23.08.2014 - AM Thorium #1 + PM Snatch

AM

Thorium Throwdown #1
3 minute AMRAP
GTOH
1 minute rest
x3

93 reps @53kg (35-30-28)

PM

A. Seated box jump; 9x2; EMOM
40"

B. Snatch balance; 5x3; 1 minute rest
60 - Stayed light, wasn't feeling fast. Slight twinge in my lower back from the AM work.

C. Snatch; 2-2-2-2-2; 3 minute rest
60, 70, 80, 90x(1), 80

31.07.2014 - ME Lower

A. Low seated box jump; max height


B. Back squat; max
120, 140, 150, 160, 165 - Down 5kg on best but heading back in the right direction. 

C. Power snatch + snatch; heaviest in 12 minutes
40, 50, 60, 70, 72.5, 75, 77.5, 80, 82.5, 85 - Hips felt faster!

D. Snatch deadlift; 3x2@120%
120 - Straps

+
AMRAP 15
10 KB front lunges - 32kg/arm
20 back extensions
40m farmers walk - 32kg/hand
20m sled drag - 100kg
4+21 - Unbroken 

18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.

03.02.2014 - Snatch Work & Conditioning

A. 2 seated box jump every minute x9 sets
- Complete @40"

B. Snatch balance; 5x3@70-80%; 1 minute rest
- 70, 72.5, 75, 77.5, 80

C. Snatch; 2-2-2-2-2; 3 minutes rest

- 80, 85, 90, 95, 100x(1). Finally hit my goal of a 100kg snatch! Shame i missed the second rep for the double.

D. Snatch grip bent over row; 5x5; 90s rest

- 60kg

Conditioning @80%

Every 5 minutes x5 sets

400m run

21 kb swings @24kg

12 C2B pull ups

- All rounds complete in around 3 minutes. Unbroken KB swings and 4 sets of unbroken C2B, last set i couldn't stay on the bar and broke 5-4-3. GRIP!!!

31.01.2014

750m row @85% (of 1000m row)

- 3 minutes rest - 

For time @ unbroken 85%
300m row
15 burpees
12 kb swings @32kg

- 3 minutes rest - 

3 minute AMRAP
6 T2B
30 double unders

2:49
+
2:29
+
4 rounds

A. Max height seated box jump; 5 minute time cap
- 53.5"

B. 3 Power snatch @65-70% every 90s x10 sets
- 5 sets @55kg, 5 sets @60kg. Felt sharp, worked on the return to the floor.

C. Back squat 5-5-5-5-5; rest 2 minutes 
- 100, 110, 120, 130, 140x(4)

D. Strict pull up 5-5-5-5-5; rest 90 seconds
- Complete