Monday, December 5, 2016

12/6/16

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

115,125,135,145,150

2. Snatch Pull
70%/3)4

135

3. Back Squat
70%/8
75%/8
78%/8

210, 225, 235

 
4. Conditioning
10min amrap:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups fat bar

R: 2+8 wallball

R1: 4:15

R2: 4:40


Wednesday, November 30, 2016

12/1/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub




Monday, November 28, 2016

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

Sunday, November 27, 2016

11/27/16

Warm up
3 rds:
Floss ankles
Row 500
Light good mornings

Metcon
7min amrap
7 powerclean 155
7 box jump overs 24"

R: 7+1 clean

Squat cleans
3x5 at 70%

175 as singles 

3 rds for time:
10 DL 275
10 lateral burpees
45ft handstand walk

10:02
All ub but bad hs walks

DB bench press
4x12

60,70,70,70 (only got 10 on last set)


Friday, November 25, 2016

11/26/16

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

120,130,140,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

160,170,185,200

3. Back Squat
(75%/3)8

225

4.  Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (24#)
25 C2B Pull-ups

Time: 19:10

Goal was sub 15.

Row in 0:56 then 1:03

Wb ub

C2b 13,12 then 10-8-7s

Tuesday, November 22, 2016

11/23/16

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

155, 165, 175

2. Clean Pulls
(85%/3)4

210

3. Front Squat
(65%/5)4

160

4. 8min row z1.5
2132m

Hit 2k at 7:35 (153.9 pace)

Sunday, November 20, 2016

11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30
Air dyne