A. Seated box jump; 12x2 EMOM
40", 44", 48"
B. Snatch; 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@90%+
60, 70, 75, 80, 85, 90x, 90
C. C&J; 30s max x4 sets; 90s rest (not T&G)
6, 6, 7, 6
D1. 30s russian swings @40kg; 30s rest; x3
17, 17, 16
D2. 30s STOH @60kg; 30s rest; x3
15, 12, 10 (6-4)
FT:
90 wallball @9kg
70 KB snatch @24kg (5 per arm)
50 over the box jumps @24"
30 T2B
10 muscle up
14:07 PB - Wallballs 50-20-12-8, T2B 20-10, muscle ups 4-3-3
.
Thursday, 11 September 2014
05.09.2014 - LacEnd
Every 2 minutes @80-90% x5 sets
10 unbroken deadlift @120kg
15 wallball @9kg
- 5 minute rest
4 minute AMRAP @90%
7 power snatch @42.5kg
20 double unders
- 10 minute rest
1000m row @90%
47-48s for all 5 sets
+
4+5 everything unbroken
+
3:27.8
10 unbroken deadlift @120kg
15 wallball @9kg
- 5 minute rest
4 minute AMRAP @90%
7 power snatch @42.5kg
20 double unders
- 10 minute rest
1000m row @90%
47-48s for all 5 sets
+
4+5 everything unbroken
+
3:27.8
03.09.2014 - Thorium #2
12 minute AMRAP
30 down and up
60 russian KB swing @24kg
30 thrusters @42.5kg
60 double unders
288 (11:04) - Forearms blew up!!
30 down and up
60 russian KB swing @24kg
30 thrusters @42.5kg
60 double unders
288 (11:04) - Forearms blew up!!
01.09.2014 - Strength + MAP
A. Depth jump; 5 reps; 24" drop to 24"+
24" to 40"
B. C&J; build to a single in 15 minutes (max 6 attempts @90%+)
70-125kg, 131x - Missed the jerk, but 131 is a PB clean.
C. Back squat; 20 reps @65-75%
120kg PB
D1. Front reack lunge; 8x3
60kg - Legs like jelly after the back squats!!
D2. Muscle ups; 5-7x3
3 sets of 7 with 5kg vest
Row @85%
60:60 x5
- 5 minute rest
60:60 x6
- 5 minute rest
60:60 x7
287, 289, 291, 292, 296
+
286, 287, 287 289, 294, 299
+
286, 289, 290, 289, 291, 294, 300
24" to 40"
B. C&J; build to a single in 15 minutes (max 6 attempts @90%+)
70-125kg, 131x - Missed the jerk, but 131 is a PB clean.
C. Back squat; 20 reps @65-75%
120kg PB
D1. Front reack lunge; 8x3
60kg - Legs like jelly after the back squats!!
D2. Muscle ups; 5-7x3
3 sets of 7 with 5kg vest
Row @85%
60:60 x5
- 5 minute rest
60:60 x6
- 5 minute rest
60:60 x7
287, 289, 291, 292, 296
+
286, 287, 287 289, 294, 299
+
286, 289, 290, 289, 291, 294, 300
30.08.2014 - LacEnd Intervals
2:30 window x2 sets
10 T&G power clean @70kg
15 wall ball @9kg
max cal row
- 5 minute rest
Every 7 minutes x2 sets
8 deadlift @120kg
15 over the box jumps @24"
30 cal row
40 cals
30 cals
20-30 minutes to recover/nap
1:56
2:00
10 T&G power clean @70kg
15 wall ball @9kg
max cal row
- 5 minute rest
Every 7 minutes x2 sets
8 deadlift @120kg
15 over the box jumps @24"
30 cal row
40 cals
30 cals
20-30 minutes to recover/nap
1:56
2:00
29.08.2014 - Lifting
A. Broad jump; 6x3 EMOM
B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130
C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB
D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses
E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)
E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB
B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130
C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB
D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses
E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)
E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB
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