Saturday, August 2, 2014
A. Power Snatch x1 + Squat Snatch x1 - 7 TnG sets of the complex building to 165#; rest as needed
Felt the best I've felt on snatch in a while
B. 3 pause Snatch Deadlift (pause up/down) - 5 x 3; rest 2min (moderate-heavy, straps, perfect positioning)
165, 185, 205, 205, 205
Power Snatch @ 155#
Didn't want any misses. Missed 5th rep on 5 set, 3rd on 2nd 3 set and missed the last rep 2x before hitting it. Preston said I hit the first rep but I didn't count it cuz I don't think I stood all the way up before I lost it. So that cost me 40 seconds. All mu ub. I feel like I've done this before, do u have my previous time, or the date that I did it?
Friday, August 1, 2014
A. Strict Wall-facing HSPU - 10 x 3; rest as needed to make these perfect (wall-walk up/down)
Missed 3rd rep on set 8 and 10
B. Push Press x5 + Push Jerk x3 - 5 moderate sets of the complex; rest 2min (deep practice)
135, 145, 155, 165, 165, 165
I need to wear oly for jerks
100m Sled Drag @ HEAVY GRINDING LOAD - 4 plates
12 GHD Sit-ups
2 TOUGH Tire Flips
100m 2arm Farmers Carry @ 2pood
R: 5, this was a good sweat, nothing major.
Thursday, July 31, 2014
A. Squat Clean - build to TOUGH single; rest as needed (not to exceed 7 total sets)
Hit 245, missed 255 2x. Too out front first time, buried it second time but then buried me.
B. 1&1/4 Front Squat - 5 x 5; rest 2min (heavy, perfect)
135, 155, 155, 165, 185
Could've gone heavier across
C. Snatch Grip RDL @2020 tempo - 5 x 3; rest 3min (heavy across)
Tuesday, July 29, 2014
Today is a single bit I have the girls and snuck in over Kate's lunch to hit the wod piece. I know the strength is more important but since it takes longer I chose the wod. I'll try and get back for strength tonight.
Plus I haven't eaten since 8am, it's 1.
7min AMRAP @ 85%
10 DL @ 135#
5 Burpees over the bar
7min AMRAP @ 90%
15 Box Jumps @ 24" (step-down)
R: 5+8 cals
7min Row for max distance
Dist: 1943m, ouch glutes
Monday, July 28, 2014
A. Pause HB Back Squat - 5 x 3; rest 2min (heavy, vertical torso, hold bottom 2-full sec)
225x3, 235, 235
Butt snuck up a tad on last rep of 235 last set
B. BB Kang Squat to squat - 5 x 5 tough reps; rest 2min (increase load)
All sets, most weight ever for that many sets an reps
C. GH Raise - 5 x 5-6; rest 90sec (add load if needed)
Ghd with PVC assistance
15 UB Thrusters @ 95#
15 UB CTB
Rest to full recovery
Times: 50, 50, 49, 50
These felt good. Heels were focus. Torso on reps 10-15 last 3 sets. C2b felt greAt.