Back at it

Split Jerk - heavier than 16/01/13
102.5kgx2x6

Conditioning
For time:
21-15-9
Hang power clean - 60kg
Wall balls - 9kg/10ft

5:13 Rxd

Felt good to be back at it after LTD. First 21 hang cleans unbroken then 5-5-5 and 5-4, all wall balls unbroken.

Midline
3 rounds not for time:
10 GHD sit ups
10 Back extensions

Sprawl, T2B & Box Jump Ladder

Conditioning
12 minute ladder
1 Sprawl
1 T2B
1 Over the box jump - 24"
2 Sprawl
2 T2B
2 OTB jump
etc

11+19

LTD Test

AM

LTD WOD 1
Row 1k

3:23.7 PB

LTD WOD 2
AMRAP 10 minutes
12 Down and ups
18 KB swings – 24kg
24 Unbroken double unders

5+3 Rxd

PM

LTD WOD 3
a) 90s Max UB pull ups
b) 90s Max free standing HS hold
c,d) In 8 minutes 3 snatch & 3 clean for total weight.

a) 44 PB
b) 12s
c) 80, 80, 80kg
d) 110, 115, 120kg

Fairly pleased with how the tests went, i think i can knock a couple of seconds off the row and get closer to 6 rounds on the AMRAP come Saturday.

Last couple of days

Friday

Hang Power Snatch - Max double then max single
Doubles
60
70
75
77.5x(1)
77.5x(1)

Singles
80xx(squat)

Hang Power Clean - Max double then max single
Doubles
80
90
95
100
102.5

Singles
105x(squat)

Conditioning
7-5-3
Thrusters - 75kg
Muscle ups

4:18 Rxd

1.5 hours rest

For time:
100 Double unders
20 Deadlifts - 100kg
20 Burpees
20 Power cleans - 60kg
20 Over the box jumps - 24"
20 Thrusters - 40kg
20 Pull ups
20 KB Swings - 32kg
20m Overhead walking lunge - 20kg
100 Double unders

14:04 Rxd

Saturday
LTD WOD 3C & D
In 8 minutes 3 cleans for total weight and 3 snatches for total weight.

Snatch
80
82.5
85
Total - 247.5kg

Clean
105
115
122.5 PB
Total - 342.5kg

LTD WOD 5
3 Overhead squats - 70kg
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Alternate split jerks - 70kg
4 Squat bar jumps
4 Alternate split jerks
8 Squat bar jumps
4 Alternate split jerks
12 Squat bar jumps
4 Alternate split jerks
16 Squat bar jumps
4 Alternate split jerks
20 Squat bar jumps

11:18

Jerks and HSPU's

Split Jerk - heavier than last week
100kgx3x5

Conditioning
On a 20 minute clock with no rest in between
AMRAP 10 minutes
Hand stand push ups - 20kg plates with ab mat between

65 Reps

AMRAP 10 minutes
10 Overhead squats - 60kg
75 Double unders
20 Back extensions

3+1

Paused Snatches & Cleans

Paused Snatch - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
40
50
60
65
70
75
77.5
80x(1)
80
82.5x(1)
82.5

Singles
85xx

Paused Clean - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
80
90
100
105x
105
107.5x(1)

Singles
110x
110

Conditioning
30-20-10 KB Snatches - 24 (5 Each Arm)
20-15-10 OTBox Jump - 24

4:04 Rxd

Lynne

Back Squat - 1rm
60
80
100
120
140
150
160xx

Current 1rm is 160kg, given the volume of training i'm not worried about the fails at this weight.

Deficit Deadlift - 3" deficit, lift every 2 minutes
130x3x8

Lynee
5 rounds for total reps:
Max rep bench press at bodyweight (82kg)
Max rep pull ups

1 - 9/27
2 - 7/30
3 - 7/23
4 - 5/15 (hand grip tore, fell off the bar)
5 - 5/25

Total - 33/120