Skip navigation

Monthly Archives: August 2013

8/12/13
A- 15 min OTM
– snatch x 1
95# x 3, 115 x 3, 135 x 3, 150 x 3, 165 x 3

B- 3x snatch high pull x 1.1.1
rest 2 min
= 175# x 3

C- 5x Front Squat (@ 41×1) – 4 reps
rest 2-3 min
= 170# x 5

D- for time
15 power clean (155#)
30 strict dips
10 power clean
20 strict dips
5 power clean
10 strict dips = 6:39

8/13/13
A- 2x (untimed)
– 10 V-ups
– 3-4 bridges
– HS walk 10-15 m

B- Jerk (rest/need)
3 – 140#
2 – 165
2 – 190
1 x 3 – 205

2 sets – Push press x 2 (185#)

C- 3 rounds
10 dips (@ 20X2)
rest 30 sec
max strict pullups (= 8, 7, 7)
rest 30 sec

8/14/13
A- Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
= 155#, 175, 185, 205, 205, 225, 185, 225, 185, 225

B- 3x (rest / need)
Clean Pull x 1.1.1
= 245#, 265, 265

C- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 310
5 – 285
3 – 310 (didn’t get to full bottom on rep 3)
1 – 335 (didn’t get to full bottom)

D- 15-10
Thruster (115#)
Burpees Over the Barbell = 4:07

8/16/13
A- 4x Drop Snatch x 1
= 135# x 4 (used as a warm up)

B- 8x Snatch x 1 (@ 2min)
= 135#, 135, 145, 155, 165, 175, 185-f (mental fail), 165

C- 8x C&J x 1 (@ 2 min)
= 145# x2, 145 x2, 165 x2, 185 x2, 195 x2, 205, 215, 225
* felt good

D- 4x Front Squat x 4-5 (@3 min, @4111)
= 170# x 5, 5, 4, 5

8/17/13
2.5 – 3 hour hike

Advertisements

8/5/13
A- for time:
– 20 DL (315#)
– 30 BJ overs (24″)
– 40 KBS (22 kg)
– 50 2x unders
– 50 cal on rower
– 50 2x unders
– 40 KBS
– 30 BJ overs
– 20 DL (dropped weight to 225#)
= 17:57

B- 3 x 4 DL (225# @ 40X1)
** DL’s are still a weakness; especially combined w/ longer metcons

8/6/13
A- 15 min OTM
Snatch x 1
1-3 @ 95#
4-6 @ 115
7-9 @ 135
10-12 @ 155
13-15 @ 165

B- 3x high-snatch-pull x 1.1.1
= 175# x 3 sets

C- tempo F.Squat (@ 41X1)
Rest 2-3 min
= 185# x 5, 4, 4, 3

8/7/13
A- 3x (untimed)
– 10 C2B
– 60 sec HS hold
– 40-50 2x unders

B- Jerk Balance x 3
(rest / need)
= 155#, 175, 195

C- Jerk (rest/ need)
3 – 140#
2 – 165
2 – 190
1 x 205, 210, 210

D- 3 rounds
45 sec – strict HSPU
15 sec – rest
45 sec – strict pullups
15 sec – rest
45 sec – strict dips
15 sec – rest
= (10/12/17), (4/7/16), (0/7/15)

8/9/13
A- drop snatch x 2
= 135#, 135, 155, 155

B- 20 min work on C&J
– muscle C&J (to 155#), power C&J (to ~200), C&J to 215# x 1, 1

C- 4x Front Squat x 5-6 reps (@ 41X1)
Rest 3 minutes
= 165# for all

7/29/13
A- F.squat x 1
= 225, 245, 265 x 3

B- 20 min, work on snatch
= 135# – 155#
* multiple position snatches

C- Squat @ 2 min
5 – 235#
3 – 275
4×2 – 315#

7/30/13
A- 3 rounds for times
4 bar MU
8 HSPU
12 C2B
40 2x unders = 1:20, 1:22, 1:26
rest 2 min b/w rounds

* stopped workout after this due to bonking. I hadn’t slept in 2 days and just needed to sleep.

7/31/13
rest / sleep

8/1/13
A- 20 min work up Jerk
– technique / volume work then
– final sets were jerk x 2
= 155#, 175, 185, 195, 205, 215

B-
30 sec shoulder to overhead (185#)
90 sec rest
30 sec shoulder to overhead (165#)
90 sec rest
30 sec shoulder to overhead (155#)
90 sec rest
= 6, 10, 12

C- “Jacky”
= 7:00 (longish walk b/w rower and thrusters)

8/2/13
A- 3x untimed
– 5 high BJ (guessing 36-40″; couldn’t find a high box)
– 40-50 2x unders
– 10 m HS walk

B- Squat @2-3 min
5 – 235
3 – 275
1 – 315
1 – 335
1 – 365- Fail

C- 20 min work on Clean
– muscle clean 3 x 3 (135#)
– power clean 3 x 3 (185#)
work to clean x 1 (245#)
–felt like I could have hit 265#; but time was up.

8/3/13
1 hour – OLY class on snatch
then mobility work