27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

Strength & 8min AMRAP

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB

New bench press 5rm

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB

2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.

Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40

1b) Strict Pull Ups - 3x8

Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees

4+4 Rxd

Got really gassy, first round in 1 minute then everything slowed down.

Midline
50 GHD sit ups

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.

Last Two Days

Sunday

Pistol Annie
50-40-30-20-10
Pistols
Double unders
Ab mat sit ups

14:01 Rxd

Monday

Strength
Front Squat - Establish 1rm
60
80
100
110
120
130 PB

Conditioning
3 rounds for time
400m Run
10 Burpees
20 Wall balls - 9kg, 10ft
30 Double unders

10:41 Rxd

Squat & Boxing Annie

Strength

1) Back Squats: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75%

74, 81, 87.5, 93

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

BW, 10, 10, 10

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

70, 75, 81, 86

Conditioning

'Boxing Annie'
50-40-30-20-10
Double unders
Box jumps - 24"
Sit ups

11.23 Rxd

All unbroken apart from a mess up on the double unders on the set of 40.