17.06.2014 - AM AD + PM Snatch & C&J

AM 

AD 30:30 x12
On - 80-85 rpm 
Off - 50 rpm

PM

A. Power snatch; 1rm
40, 50, 60, 70, 75, 80, 85, 87.5 PB

B. Power snatch; 20@77% of A for time.
2:30 @67.5kg - Really struggled here, started with 5 then singles for the remainder. Was through 10 at 1 minute. Don't think i was pulling enough and finishing the turn over.

C. Snatch pulls; 4x4 heavy (touch & go)
100, 105, 110, 115 - Used straps

3RFT:
400m run
10 PC+PJ - 60/70/80kg (change weight after 10th rep)

9:34 - Felt sluggish on the runs but strong on the C&J's. Unbroken through 60kg, 5-1-2-1-1 for 70kg and 3-2-1-1-1-2 for 80kg

03.06.2014 - Skills + Weighlifting + Metcon

3RNFT
16 KB snatch - 24kg
10 strict T2B
60s hand stand hold


A. Push jerk; 5x2@80%
88kg - Felt strong, this didn't feel like almost 90kg today.

B. Power snatch + snatch; 3+3@60%, 2+2@70%, 5x1+1@80%
60, 70, 80 - Based the percentage off my full snatch (100kg)

C. Snatch pulls; 3x3@120%
120kg 

+
For time:
1000m row
30 power clean - 60kg
40 lateral burpees

9:42

Stayed conservative on the row, held around 1:47/500m. Power cleans were a couple of 3's, mainly 2's and a single here and there. I expected the cleans to be easier than they were! Just kept moving on the burpees.

15.04.2014 - Weightlifting

A. Snatch balance; 5x5
40,50, 60, 70, 75

B. Power snatch; 5x3@80%
68kg

C. Snatch; 5x2@80%
80kg - 1 miss.

D. Snatch pulls; 3x3@100%
100kg - used straps for these to save my thumbs.

E. Push jerk; 3x3@85%
94kg - The 3rd rep of each set was tough!

Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!

26/03/12

BB Gymnastics
1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

57.5x5x2
Stuck with 75% across the set of 5 and worked on having active shoulders during the recieving possition and not jumping forward.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

80x5x3

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

105x5x2

Conditioning
For time:
Run 800m
5 KB swings - 32kg
5 Hand release push ups
Run 600m
10 KB swings
10 H/R push ups
Run 400m
15 KB swings
15 H/R push ups
Run 200m
20 KB swings
20 H/R push ups

12:51 Rxd

Snatch work, Box Jumps & Goat work

Snatch

50 x 1
52.5 x 1
55 x f, f, 1
57.5 x f, 1
60 x f, 1
62.5 x f, 1 PR
65 x f, f, f

Almost had 65kg all 3 times the first 2 attempts i lost out front, the last attempt i caught and as i stood my left elbow unlocked.

Snatch Pulls

70 x 3 x 3

Max Height Box Jump

47
48
49
50
51
52.5 inches PR

'Goat' WOD

5 rounds for time:

• 5 HSPU's
• 10 KB swings - 24kg
• 20 Double unders

8.57 Rxd

All HSPU's and KB swings were unbroken, i used a kip on my HSPU's though.
I think i've finally cracked DU's 1st round i got 5-15, 2nd 3-7-10, 3rd 6-2-4-6-2, 4th 1's and 2's, 5th 20 unbroken!!