Rest day

Split Jerks + Couplet

Split Jerk - build to a fast single - not a 1RM

80, 90, 100

Met-con

5 rds for time:

3 x [1 Power Clean + 4 Push Press] - 60kg

20 COVP Chin Ups

 

12:03

 

First time doing chin over vertical plane pull ups, need to put some work in on my pull ups. 

Front Squats, Squat Cleans + Rowing

In 10 min build to a max Front Squat

100, 110, 115, 120, 125x

 

rest 2 min

 

In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM

 

12 reps @ 100kg - 3 failed reps

 

rest 2 min

 

In 10 min as many meters as possible rowing

(stroke rate must be under 20 strokes/min)

 

2518m

Deadlifts

I've not really been training or blogging this week, i've been feeling ill/run down and really busy with revision for my exams. Today was the first day i've woke up and been egar to train this week, clearly my body needed the rest.

Dead Lift - work up to a tough double in a few sets - NOT a 2RM
100, 120, 130, 140, 150, 155

Conditioning
For time:
Row 250m
15 KB Swings
25 Burpees
15 KB Swings
Row 250m

4:12

The rxd weight is 32kg, but i used 24kg and only realised/remembered once i had finished. Good quick wod, will definatley try it again pretty soon with 32kg.

08/05/12

BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.

80kg - no misses

Strength
1) 1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

105kg

Conditioning
3 rounds for time of:
Row 500m
20 Wall Balls - 9kg
20 KB Swings - 24kg

11:55 Rxd

First row split 1:45-1:50, wall balls and KB swings unbroken. Second row split 1:50-55, wall balls and KB swings unbroken. Third row split 1:55-2:00, wall balls 12-8, KB swings 10-10.

Dissapointed to have let that little voice in your head get the better of me and break the last round.

OLY Work + Deadlift, Burpee Couplet

02/05/12

OLY Work
Hang Power Snatch
50
60
65
67.5x
67.5 PB
65

Snatch Balance
60
70
75x
75
80
82.5 PB


Conditioning
5 RFT:
15 Deadlifts - 90kg
15 Bar facing burpees

9:43 Rxd

First round of deadlifts unbroken, last four sets broke 6-5-4. Burpees felt slow today, been struggeling with a cold all week so hopefully i can shake it off by the weekend.

01/05/12 - Back squats + Chipper

01/05/12

Back Squat-Heavy triple
100
110
115
120
125 PB
127.5 PB
130xx


Conditioning
For time:
25 UB double unders
Run 800m
50 box jumps - 24"
Run 400m
50 HR push ups
Run 800m
50 Kettlebell swings - 24kg

14:39 Rxd

Double unders unbroken first time, box jumps unbroken other that a slip at around 30 reps. Hand release push ups sucked balls, just seemed slow on them today! Kettlebell swings unbroken.