11/14/14

15min HS walking Play/Practice

Good stuff

+

A. Split Jerk - 8 singles @ 235#; EVERY 90sec

Missed 2 reps with poor drop/lockout

B. 1&1/4 Front Squat - 5.5.5.3.3; rest 90sec (175-185# across)

185 across felt better than last week

+

3 Rounds for time

6 Power Snatch @ 155#

8 Strict HSPU

40 Double-unders    

Time: 9:15

Snatches all 3,3

Hspu were 5,3 then 4,4 last 2. 30 sec rest between

DUs were 40, 10,30, 40

R1: 2:16

R2: 5:40

R3: 9:15

This felt good. Snatches were good. All were happy makers.

11/12/14

A. Power Clean - 5 x 1; rest 2min (245# across)

Hit 4 of 5. Missed 3rd rep out front

B. Clean Grip Deadlift @31x1 - 5 x 3; rest 2min (305# across, use straps)

305 no prob

+

EMOM for 14min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

Did 195 ub for all sets. Last 4 sets were tough, not perfect, prob should've done 185 for those. Not many of the sets were perfect fully.

11/11/14

15min Free HS Hold / Free HSPU Play/Practice

Finally noticed the huge difference locked out elbows makes. Makes my whole spine stiffer and more stable. Had the best group of walks ever for avg distance.

+

5 Rounds for time:

15 KB Swings @ 2pood

10 Strict HSPU

Goal: 12 or less

Time: 17:40

All kbs ub

R1: 2:00, did 5,5 hspu

R2: 5:35, 3,3,2,2

R3: 9:38, all 2s

R3: 13:33, all 2s

R4: 17:40, a quick 1,1 then 2s

+

4 Rounds NOT for time:

8 Strict TTB @6141 (hold HB position @ bottom)

10 Single-leg Stability Ball Shoulder Bridge Leg Curls ea leg

12 Alt Supine Windshield Wipers

14 Wall-facing Shoulder Taps

16 Arch Body Rocks

18 Hollow Body Rocks

20sec Side Plank ea side

11/10/14

A. HB Back Squat @10x1- 3 x 20 UB reps @ 185#; rest 2min

That was tough. Last 5 reps. 

B. BB Back Rack Split Squat - 4 x 6 ea leg; rest 90sec b/t legs (135,145,155,165#)

Legs were dead. Had to spit R leg into 3,3 last 2 sets

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP Double-unders

20sec AD @ 100% AEROBIC effort

Rest 4min

x4

R1: 9,8,9,7

R2: 10, 9, 17, 15

R3: 10, 10, 11, 12

R4: 9, 10, 6, 12

Fatigued DUs are dookie. Happy with snatch and burpees.