9/27/13

A. Bnk Snatch Grip Push Jerk - 4 x 3-4 @31x3; rest 90sec (build to moderate, looking for perfect shoulder & hip mechanics on this, each set move grip in toward jerk grip)

135

This felt good. I really like it, changing grip to narrower each time helped ease into jerk grip OHS position. I went narrower than jerk grip for last set and had 3 good reps out of 4.

B. Power Snatch x 1 + Hang Power Snatch x 2 + OHS x 3 - in 3 rounds build to a moderate weight (focus on mechanics not speed)

95, 115, 135

It felt great to hang snatch!

C. Squat Snatch Clusters - 3 x (2 reps @ 135 every 30sec for 5sets); rest 3min b/t sets and exactly 30sec after last set before D.

This was great work. Tough. Focused texchnique. I can feel when it's wrong.

D. Snatch Grip Deadlift - 1 x AMRAP in 60sec @ 135 (start exactly 30sec after finishing last set of C)

17 reps focusing on setup and hips/shoulders rising together. Toasty low back after. 3 more reps would've really tested grip.

E. T2B - 2 x AMRAP (-3); rest 60sec

16, 14

Grip was limiting factor after the snatch DL, low back was a close second place limiter (is that a word?) after that too.

The idea here is to get your technique dialed in on A & B, challenge your CP battery on C, train your set-up position in a fatigued state on D, then challenge your grip on E.  I think this will be a  very good progression for you.

9/25/13

3 Rounds for time

400m Run

6 Snatches @ 135

12 Burpees

Rest 20min

Total time: 8:43, avg hr 164, max 173/min 121, cals 171, recovery 54

Avg lap: 2:54

R1: 2:42, avg hr 156

R2: 2:57, avg hr 167

R3: 3:03, avg hr 168

These felt decent. The run got slower, that was the limiting factor. First run was 1:28.

+

For Time

20 Squat Cleans @ 185

Time: 3:25

Did 8 in first min, 6 in second, 4 in third, 2 in 25 sec. Felt good til last 6. Started feeling quads and low back at rep 9. Need to hold rack better.

9/24/13

20 Rounds

Airdyne 60sec @ 85%

Airdyne 60sec @ 50%

Avg watts 222, cals 655

Avg watts during 85% for first 30 min: 337

For last 10 min: 379

Avg watts for 50% was 90

Avg HR 149, max 174/min 91, cals (watch) 729

9/23/13

A. Split Jerk – 15min work on mechanics, focus on lockout & footwork

B. Squat Clean x 1 + Front Squat x 3 – 6 rounds of the complex; rest 2min

205 all sets UB

C. Push Press x 3 + Push Jerk x 2 – 6 rounds of the complex; rest 2min

175 all UB, still pressing out of jerks tho. Was doing jerk overhead bar stretch between every set.

+

EMOM for 16min

Odd – Thruster x 5 @ 115

Even – UB Butterfly C2B Pull-up x 10

All UB. Still not happy with butterfly yet