9/3/14

IS Strength

+

A. BB Bnk Split Jerk - 10 moderate singles; rest as needed

185x3, 205x3, 215x2, 225x2

These felt good, no misses. Pressed out last rep.

B. HB Back Squat - build to tough single; rest as needed

185, 225, 245, 275, 295

295 was tough, had to push through that sticky midpoint. Lost form coming out of bottom 

+

20 UB DB Thrusters @ 45# ea hand

30 Pull-ups

Time: 1:33 all ub

Rest 2min

15 UB DB Thrusters @ 55# ea hand

20 CTB Pull-ups

Time: 2:40

Thrusters 7,4,4. Couldn't stay on heels. C2b ub.

Rest 2min

10 UB DB Thrusters @ 65# ea hand

10 Bar Muscle-ups

Time: 5:25

Thruster 3,3,2,2 heels. BMU 5,2,2,1

Tough! Ankle mobility

8/20/12 AM

Part 1
OLYMPIC:
Snatch 7 x 1 @ 92%
160x2 due to lack of time, will do in pm

STRENGTH:
HB Back Squat 4 x 3 @ 86%
245

OHS 4 x 2 @ 88%
200

Weighted Pull-up 3x5 - 62

8/13/12

Part 1
OLYMPIC:
Power Snatch + Squat Snatch 4 x 2 + 1 @ 79%
135, 145, 145, 145

STRENGTH:
HB Back Squat 3 x 5 @ 74%
245

Front Squat 3 x 3 @ 81%
205

Good Morning 3 x 8 @ all sets heavy
95

Part 2
CONDITIONING:
2 x 6min AMRAP
3 Muscle-ups
6 Hang Snatch @ 115
9 Burpees
Rest 2min

R1: 3+3
R2: 2+3+3

8/6/12 PM

Part 2 (Rest 3 or more hours)
Strength:
HB Back Squat 1 x 3 @ 80% 3RM, 1 x 2 @ 100% 3RM, 2 x 1 @ 105% 3RM
3x215, 2x265, 1x280, 1x280(fail)

Front Squat 3 x 1 – work to 1RM
215, 235, 255 failed 2x

Good Morning 4 x 6 @ 100% of last week’s heavy
135, 135,135 135

Conditioning:
3 x 5min AMRAP of:
o Wall Ball 15 – 20# to 12’
o C2B Pull-up 12 (regional standard)
o Butcher Push 15m – load it to body weight- 190
o Rest 2min

R1: 3
R2: 2+1
R3: 2