Last weekend Jan

Sat 1-26-2013
A. Squat clean x1/hang squat clean x1/Front squat x3; rest 2 min x4 complexes

155-165-170-175

surprisingly difficult, thought i'd get heavier but 170,175 a challenge

B. Hang squat snatch from blocks (mid shin more like below knee) 2, 2, 2, 2, 2; rest 2 min

103-113-123-133(1X)-128

trouble with flexibility.

C. On the min for 10 min; 4 TnG squat clean 60% 1rm

MESSED UP and did 4 TnG squat SNATCH x 10 min at 93#.

+
for max reps
5 min amrap wall balls - 20#to 9 ft 103 wb
4 min amrap double unders 247 du
3 min amrap CTB chin ups 35 ctb
2 min amrap burpees - jump 12" at top 22 burpee
1 min airdyne max distance 20 cals

 

Sun 1-27-2013

A. Push jerk 3, 3, 3, 2, 2, 2; rest 2 min - form over load

3 x 145-155-155

2 x 165-165-155 (dropped for last set because 2d set at 165 was forward, pressed out)

B. Split jerk; build to a tough single fast

195#, missed 205 should've cut it at 195#

+
On the min for 20 min:

Odd- 4 parallete hspu - kip it hard went pretty well. missed a rep each in sets 7, 8 otherwise ok
Even- 10 knees to elbow ok
+
10 min amrap:
2 rope climbs 

10 S2O 95#

7 rds + 2 rope climbs, 5 push jerks

 

Mon 1-28-2013
A. hang power snatch mid thigh; build to a 3rm 138#
B. TnG power snatch 5 reps on the min for 10 min @55-65% 1rm 88#
C. TnG deadlift - 5 reps on the min for 10 min 185-210# 200#

(30min break)

+
10 RFT
4 HSPU (deficit AbMat with 45+35 each side)
6 Strict Pull-up
8 Weighted step-up 24″ with 20# DBs/h

17:14

to get a sense of how this went, first 5 rds took 6 minutes. 2d 5 rds took ~11m. most of that difference was hspu, needing to take breaks. also failed 1 rep hspu in each of rd 7,8 and 10.

despite time being slow, i DO feel like i'm getting better at these depth hspu.

 

Tues 1-29-2013 off