14.08.2014 - Snatches, Push Jerks & MAP

A. 3 position snatch (hang, below knee, floor) x6 sets; 3-5 minute rest

60, 70, 75, 80x (floor), 80, 85x (floor)

B. 3 push jerk EMOM x10

90 x6 sets, 95 x2 sets, 100 x3 sets - All reps T&G 

C. Good morning @3311; 5-5-3-3

40(5), 50(5), 55(5), 60(5)

+

3 minute AMRAP @80%

5 muscle ups

35 double unders

- rest 4 minutes -

5 minute AMRAP @80%

10 OHS @50kg

10m forward bear crawl

10m backward bear crawl

- rest 4 minutes - 

5 minute AMRAP @80%

5 wall climb

20 KB swings @24kg

3 unbroken
+
4+10 unbroken
+
2+4 

25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

Wall Climbs & Box Jumps

Snatch Hi-Pull + Hang Snatch (below knee) - Max double
40
50
60
65
70
75

Clean Hi-Pull + Hang Clean (below knee) + Jerk - Max double
60
70
80
90
95

I didn't go to max on the two complexes today, just concentrated on hitting positions and being fast.

Conditioning
For time:
10 Wall climbs
50 Box jumps - 24"
8 Wall climbs
40 Box jumps
6 Wall climbs
30 Box jumps
4 Wall climbs
20 Box jumps
2 Wall climbs
10 Box jumps

10:38

Shoulders blew up, all those handstand push ups yesterday won't have helped.