23.05.2014 - Weightlifting

A. Power snatch; 5x3@65%
65kg

B. Hang snatch; 5x2@80%
80kg - Missed the second rep of the 4 set, other than that these felt really good!


C. Snatch deadlift; 5x5@120%
120kg - Holy shit!! This was really tough, was struggling to keep my shoulders pulled back and lats tight.

D. Snatch row; 5x5@70kg
Comfortable

6 rounds
90 on, 90 off
200m row into max reps
rounds 1-3-5 burpees
rounds 2-4-6 wall ball - 9kg

20/20, 17/20, 16/21 - Had to keep stopping to check the clock on the wall balls.

26.04.2014 - AM 2012 Regional WOD + PM ME Lower

AM

For time: (17 min time cap)
2000m row
50 pistols
30 hang clean - 102.5kg

25 cleans complete at the time cap PB, 18:37 complete PB. Steady away on the rower, got off at 7:30. Same with the pistols, just kept moving. Felt great aerobically, the weight just got heavy. Started with a triple, then a double, then singles for a while and a double in the middle.

PM

A. Back squat; build to max.
60x3, 80x3, 100x3, 120x3, 140, 150, 160, 171x

B. Step ups; 3x8-12
60x12, 70x12, 80x12

C. Snatch deadlift; 3x8-12
80x12, 100x12, 120x10

17.02.2014 - Back to Normal AM + PM

AM

For time: 

90 wall balls @9kg

70 kb snatch @24kg 

50 over the box jumps @24"

30 T2B

10 muscle ups

- 15:43, 19 seconds slower than my previous time but that was after a peaking phase for the London Throwdown and not at 6am! My shoulders blew up a lot earlier into the wall balls than i expected. Was aiming for at least 50 to start but had to break at 40, followed by 20 then three sets of 10. KB snatches were 5 per arm and muscle ups 4-3-3. 

PM

A1. 4 minute window, 3 snatches for total load

- 80, 85, 90. 

A2. 4 minute window, 3 cleans for total load

- 110, 120, 130x 

B. Snatch deadlift; 3-3-3-3; heaviest possible

- 100, 110, 120, 125

C. True ring push ups; 4x12-16; 90s rest

- 16, 16, 16, 12

Conditioning @90%

30:30 row x8

156m, 151m, 148m, 152m, 158m, 153m, 155m, 153m. Major lactic acid build up in my glutes!!