Running & Hang Snatches

BB Gymnastics
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
90x3 sets
95x3 sets
97.5x2 sets
100x2 sets

Strength
1) 15X1 Deadlifts – rest 30 sec.
110

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

45
47.5
50
52.5
55x

Conditioning
7 rounds for total working time of:

Run 200m
5 Hang Snatches - 70kg

Rest 1:1

Scaled to 60kg

1 - 1:25 UB
2 - 1:36 3-2
3 - 1:52 3-x-2
4 - 1:48 3-2
5 - 1:39 3-2
6 - 1:38 3-2
7 - 1:53 2-x-2-1

Total working time - 11:53

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

 

3rd fittest woman in the world Talayna Fortunato demoing the 3 pos stop snatch

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Power cleans & Burpees

BB Gymnastics
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
40
50
55
60
65
67.5x
67.5
70xx
70

Strength/Skill
1a) 4 X ME Strict HSPU – rest 45 sec.
6, 6, 5, 4

1b) 4 X ME Strict Pullups – rest 45 sec.
13, 10, 10, 9

1c) 4 X 15 Banded Good Mornings – rest 45 sec.
Green band x 4


Conditioning
In a 5 minute window complete
30 Power Cleans - 60kg
in the remaining time AMRAP Lateral Burpees.

55 Burpees

The cleans felt heavy today, might have something to do with the stop snatches and the good mornings!

Running, KB + DU Chipper

Strength
Back Squat - 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105%
108
120
126
132
126

Percentages are based off 3rm (127.5kg) but i dropped this to 120kg, wasn't sure i would get through it at 127.5kg but i should have left it. All of these lifts were relatively easy


Push Press – 5x1 heaviest possible
70
75
80
85
90 PB

5kg PB which i didn't realise until i checked my book, felt good as well definitley more there.

Conditioning
For time:
50 Double unders
20 KB swings - 24kg
400m Run
40 Double unders
20 KB swings - 24kg
400m Run
30 Double unders
20 KB swings - 24kg
400m Run
20 Double unders
20 KB swings - 24kg
400m Run
10 Double unders
20 KB swings - 24kg
400m Run

14:44 Rxd

One trip on the set of 40 du's otherwise all unbroken. Only place to cut time off is by going harder on the runs.

Strength, BB Gymnastics & Skill Work

Strength
Front Squat - Heavy single (no more than 5 sets)
60
80
100
110
105

BB Gymnastics
Snatch - work to a max in 20 min
70
75
80x
81x

Clean - work to a max in 20 min
80
90
100
105
110x

Most frustrating lifting session to date! I got under every snatch but seemed to have my weight on the balls of my feet and kept drifting forward which resulted in a miss. It was the same with the cleans, the one i caught in the correct position i just couldn't get past that sticking point, i need to get back on top of my front squats!

Was due to do a wod but i hit my knee of the platform pretty hard on one of the fails.

Skill
20 minute Muscle Up work
Concentrated on strict muscle ups with false grip, paying particular attention to the transition. I also worked on some bar muscle ups managing to string together a set of 10 and a set of 8 which are PB's.

Back at it!

13/07/12

Back to it after 7 days of too much alcohol, very little sleep and zero exersice in Malia.

Strength
Front Squat - 5x3 (focus on speed of reps)
60
70
80
90
100

BB Gymnastics
Hang Clean - 7x1
60
70
80
90
100
105xx

Weight is comfortble, PB is 110kg just kept landing on my toes.

Conditioning
Team WOD
In pairs complete for time:
100 h/r push ups
150 Wall balls - 9kg
200 Double unders
150 KB swings - 24kg
100 Sit ups

22:13 Rxd for me, Lee scaled du's to singles

Last day training for a week

BB Gymnastics
10 minute window Snatch grip push press + OHS
60, 70, 80
10 minute window Snatch balance
60, 70, 80x 10 minute window Snatch
60, 70, 75, 80x

Rest 2 hours Strength

CF Total
Back squat
130, 140x, 135x

Press  60, 65x, 62.5

Deadlift 160, 170, 180

10kg down on back squat!

Conditioning
Filthy Fifty

18:55 Rxd PB

1 hour rest

20 minute AMRAP 250m row 25 push ups

 8 + 12