Skip navigation

Monthly Archives: October 2013

10/25/13
A- 8x (2-3 min)
snatch x 1.1
= 155#, 165# x 7 (felt good, maybe could have gone higher)

B- 5x
– halting snatch DL + snatch pull (205#)
rest 60 sec
– 10 T2B
rest 60-90 sec

C- row 1500 m
= 5:43

10/26/13
A- 3x (untimed)
– 10 C2B
– 50 2x unders
– 10 GHD situps

B- 5x
– 30 sec: clean x 1.1.1
– rest 2:30
= 185, 205, 205, 205 — slammed thumb in set 4 and couldn’t grip bar, skipped set 5 (all sets felt good)

C- Squat (@ 2-3 min)
– 5 – 245
– 3 – 275
– 1 – 295
– 4 x 3 – 275 … all felt relatively light except last set

D- (skipped) 100 dips for time
– instead, coached OLY snatch for 20-30 min

10/27/13
1 hour hike

10/28/13
A- 5 rounds for times
– row 300 m
– 10 DL (225#)
– 15 C2B
– row 300 m
rest 5 min
= 3:45, 3:45, 3:50, 3:55, 4:15

B- run 2 mi at moderate pace

10/30/13
A- 20 min work on clean technique
– drop cleans (@ 135#, 155#, 175#)
– muscle cleans (@ 135#, 175#)

B- 8x (@ 2 min)
– F.squat x 2
= 225# x 5; 245 x 2; skip set 8

Advertisements

10/18/13
A- 2x (untimed)
– 50 2x unders
– 10-15 T2B
– 10 GHD extensions
– 10 GHD sit ups

B- 6x (@2-3 min)
– halting snatch grip DL + hang snatch + snatch
= 135#, 155, 165, 165, 165, 165-F

C- 3x
– DL x 3-5 reps (275#) @4121
rest 90 sec
– strict HSPU x max (= 21, 15, 12)
rest 90 sec

D- 2x (25# @20X1)
weighted Pullups x 3-4
weighted dips x 6-8
— NOTE: stomach was really full / cut D short from 12 min OTM

10/19/13
A- 3x (untimed)
– HS hold x 60 sec
– pistols x 5 each
– C2B x 10

B- 10 min OTM
– clean x 1.1 (205#)

C- Squat (@2-3 min)
5 – 245 #
3 – 275
1 – 295
5,4,3 x 275 (hamstrings felt weak on the last 2 sets)

D- 4x (for time)
– row 350m
– rest 60 sec
= 8: 15 (total including rests)

10/21/13
A- 20 min work to heavy f.squat
= 135# x5, 185 x 3,3; 225 x2, x1 – 245, 255, 265, 275, 275-F

B- 5x (2-3 min)
-power snatch + squat snatch
= 155# x 3, 165# x 2

C- 3x (2-3 min)
– snatch pull x 4-5 (95+%)
= 185 x 5,5; 205 x 4

D- 2x (untimed)
– 10-12 GHD extensions @4011
– 10 strict T2B

10/22/13
A- 3 x (untimed)
– 3 TGU each arm (55#)
– 40 2x unders
– 15 GHD sit ups

B- 3 rounds / time
– 12 thrusters (135#)
– 20 C2B = 7:35

At 11min, begin:
C- 3 rounds / time
– 10 DL (245#)
– 15 HSPU = 8:20

10/11/13
A- 6x (2-3 min rest)
– halting snatch grip DL + hang snatch + high hang snatch
= 135#, 135, 145, 145, 155, 155

B- 3x OHS x 3 (@ 2 min)
= 155# x 3

C- Squat (@ 2 min)
5 – 245
3 – 275
1 – 305
8 x 3 – 235

D- timed
50 2x unders
10 HSPU
40/8
30/6
20/4
10/2 =~ 4:19

10/12/13
A- 6x hang clean (above knee) + hang clean (below knee)
(rest 2-3 min)
= 205, 215, 215, 225, 225, 225–F rep 2

B- Jerk (@ 2 min)
5 – 135
3 – 165, 165
2 – 185, 185
1 – 205, 215

C- 20 min OTM
min 1 = max set pullups (stopped at 39, then worked down—like 2 each of last 2 sets)
min 2 = max HSPU (stopped at 12, then worked down)
min 3 = 3 power cleans (165#)
min 4 = row 200 m

10/13/13
hike w/ dog ~ 2 hr

10/14/13
A- 5x (2-3 min)
F.squat x 2-3 (@31X1)
= 205# x 3, x2 – 215, 225, 225, 225

B- 3 rounds / time
row 500 m
30 burpees over erg
= 14 min

Rest 6 min, then:
C- for time:
10 reps of bear complex (135#)
= 6:21

10/15/13
A- cardio work
– jumping rope 2 min on 2 min off x 3
– interval biking 15 min

B- 15 min OTM
– snatch x 1
= 95#, 115 x 2; 135 x 3; 155 x 3; 175 x 3; 185, 185-f, 155

C- 15 min OTM
– clean and jerk x 1
= 135# x 3; 175 x 3; 185 x 3; 205 x 3; 225-F,F (was getting bar up but not out of hole)

D- cool down / mobility

9/30/13
A- 3 rounds (untimed)
– 12 GDH extensions
– 15 GHD sit ups
– ~30 sec HS hold

B- Snatch x 5 (for time) – rest 2-3 min
1 – 115# ~ 12 sec
2 – 135 ~ 20 sec
3 – 155 ~ 30 sec
4 – 175 ~ DNF – 4 reps

C- 6 rounds for time
– 4 Clean (205#)
– 12 C2B
– 6 HSPU
= 5 rounds (cut off due to missed rep on clean) = 16:41

10/1/13
A- 10 x
– row 250 m
– rest 1 min
= :49 – :52

B- Thrusters (135#) 5×5
rest/need

10/4/13
A- 6x (rest 2-3 min)
– halting snatch grip DL + snatch pull + power snatch + hang snatch
(do not release bar during sequence)
= 135#, 155# x 5

B- over 7 sets, build to 90-95% 1RM split jerk
= 155 x 3, 165 x 3, 175 x 2, 185 x 2, 195 x 1, 205 x 1, 215 x 1

C- Squat (@ 2 min)
5 – 260
3 – 275
1 – 300
10 – 225
8 – 225
7 – 225

10/5/13
A- 8x (rest ~2 min)
– F.squat (@31X1) + f.squat (no tempo)
= 165#, 185, 205, 225, 235, 245, 245, 225

B- 3 rounds for time:
– 10 power clean (135#)
– 20 walking lunges (135#)
– 10 strict pullups
= 14:04

10/7/13
A- 10 min OTM
– power snatch x 3
= 115#, 115, 135, 135, 155 x 6

B- 5x
– 6 TGU (3 each, 55#)
– rest 60 sec
– 12-15 T2B
– rest 60 sec

C- 3x
– 8 dips (@30X2)
– rest 90 sec
– 15 GHD sit ups
– rest 90 sec

10/8/13
A- 4 min AMRAP:
1 clean (205#)
1 C2B
2 cleans
2 C2B
… = 4/4, + 5 cleans

REST 4 MIN, THEN:
B- 4 min AMRAP:
1 clean (155#)
1 C2B
2 cleans
2 C2B
… = 5/5, + 1 C2B

C- bike 15 min