Saturday 2-23-2013
A. Snatch balance; 5x5; rest 2 min
95-105-115-125-135
B. Power snatch double gauntlet (beginning at 75# perform 3 hand release burpees and 2 tng power snatch - adding 5# on the bar per minute until failure)
hit 125.
(at 130, missed first try, then hit 1 rep only.)
rest 10 min
5-4-3-2-1
Hang power clean 135#
Muscle up
TIME: 5:24
muscle ups pretty broken up, at least watching video I can see what I need to improve.
Rest 15 min
10 min amrap:
10 toes to bar
10 kbs 1.5 pood
10 wall balls
6 rds + 10/10/4 reps
video of minute 9-10:
Sunday 2-24-2013
A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 2 min
174-185-190.5
B. S2O 4 reps on the minute for 10 min @60% 1rm 130#
TnG push jerk felt good, got weight in heels and footwork felt solid
+
On the min for 20 min:
Odd- 20 seconds max distance hs walk didn't measure distance, went pretty well.
Even- 3 L-pull ups lot of shoulder pain/strain at the bottom position so i switched to singles halfway through to avoid this.
+
10 min amrap:
20 seconds l-sit hold on rings
5 hspu
8 rds + 10 sec Lsit
10am
A. Power clean x1/push jerk x1/snatch balance x5; rest 1 min x7 complexes
75-85-95-105-115-125*-117.5
reps at 125 were slow and shaky on the way down so I took off some # for last set
B. Power snatch from high blocks; 2, 2, 2, 2, 2; rest 2 min
95-95-105-105-110#
difficult -- only a couple inches to pull -- but felt good, hitting pockets etc
C. Emom for 10 min - 2 power snatch 80% 1rm 110#
a little tired this point but good start position and lifts felt solid
D. TnG deadlift; 10, 10, 10, 10; rest 90 seconds (increase weight per set, lighter in beginning sets)
145-175-205-225
[first two sets maybe TOO light?]
6pm
3 Rounds for Time:
300m Row
15 KB Swings 24kg
10 DB Squat Cleans #35
TIME 8:40
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