12/9/16

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

120,130,140,150,160,165,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

160,170,185, 195, 210, 220, 195

3. Back Squat
(83%/3)8

250 (2min between sets)

4. Conditioning
Bar muscle ups

6-5-4-3-2-3-4-5-6

All ub

5. Metcon

For time:

800m run

3 ttb

6 CJ (135/95)

6 ttb

9 CJ

9 ttb

12 CJ

12 ttb 

15 CJ

15 ttb

Time: 11:12

CJ in singles, ttb ub. Run was conversational.

12/8/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

145,160,170,185,200

2. Front Squat
70%/5
(75%/5)3

170, 185

3. Conditioning
"Full Circle"
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row

Time: 19:42

Rows were 5:27 and 5:41

Dus killed me: 3:00 and 2:20

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