11/8/15

2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

Time: 11:39

All MU UB. 

1:48 pace 1000. 2:00 500

Didn't want any misses in snatch, I had 1 on the first pull of second set.

I am happy with 15 reps at 155 considering I couldn't compete one at 145 yesterday in the wod.

2/25/15

A. Snatch - 3 reps every 45sec for 4 sets (12 reps); rest 2min x3 rounds (135-165#)

135, 145, 155 all no misses felt good

165 sets went 3,1,2,1

B. Muscle-up - 3 x 4.4; rest as needed + 2-3min (hold times across)

Rested 20 sec between, didnt need that mych

+

10 Rounds @ HR 145-160

60sec AD

3 Strict HSPU (switch to kipping if these fade)

5 CTB Pull-ups

7 Alt Pistols

No prob 

+

Mobility with time remaining

1/29/15

A. Power Snatch - build to tough single; rest as needed

185, missed 190

Felt really good, fast from hip today.

+

10min CAP:

30 Snatches @ 45%

30 Snatches @ 65%

AMRAP Snatches @ 85% in remaining time

Weights based on 185 = 85, 120, 155

85 took 1:30 with 15 sec break at 15, finished 120 at 7 min doing 5s and 3,2, hit 7/8 pulls at 155 in 3 min.

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50 TTB for time

*film & record splits for every 10 reps + breaks

See pictures. 2:39 total. 10 sec breaks. Did 10,10,10,5,5,5,3,2

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60sec Row @ 90% effort (threshold aerobic)

60sec Rest

x5    

R1: 335m

R2: 322m

Out of time

1/19/15

A. Power Snatch x1 + Squat Snatch x1 - 1 set of the complex on the min for 8 sets (start at 155# and build by feel)

155, 165, 165 missed squat, 165, 175 missed power, 175, 185 missed power

B. Front Squat - 6,6,6,4,4; rest 2min (heavy across, 4's heavier)

185,195,295,225,245

Did 245 as 2,1,1 w 30 sec between

C. Snatch Grip Bnk Push Press x3 + OHS x3 - 5 sets of the complex; rest 2min (build)

145, 165, 185, 185, 185

Was a stability battle on last rep of 185 last 2 sets but I won.

D. Kang Squat - 4 x 6; rest 90sec (heavy across)

Didn't have time, did pushes instead

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady

430

1/16/15

A. Power Snatch - 10min practice/technique/drills

+

For time:

7 UB Muscle-ups

9 Snatches @ 135# (TnG 3's)

11 Burpee Box Jumps

Rest 5min

x5    

R1: 2:00

R2: 2:13

R3: 2:45

R4: 2:47

R5: 3:00

All MU ub and all snatch in triples, no misses. Time between snatch increased but the burpees are what slowed down most. Quads.

1/13/15

A. Squat Snatch - 5 x 1.1.1; rest to HR peak-5 + 2min (start at 155# and build)

R1: 155, 18, 10, 14

R2: 155, 7,30,10

R3: 165, 25,27,33

R4: 175, 28,25,26

R5: 185, 30,30,26

NO MISSES! I focused on quick from the hip and fast under the bar and felt great. I haven't gone that high and not missed at least 1 rep at 175 and 185 in a long time.

B. HB Back Squat - in 5 sets build to tough single (300#++)

185, 225, 255, 275, 305 miss

Just not meant to be anymore.

C. Snatch Grip Bnk Push Press - 3 x 1.1.1; rest 20sec + 2min (build, use blocks, hold OH 2sec)

155, 175, 195

D. Kang Squat - 6,6,4,4; rest 90sec (build, heavy)

135, 145, 156, 165

Been a while since these. Happy with the weight.

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady movement here)

410, this was good

12/30/14

A. Squat Snatch - 7 heavy singles; rest as needed (hold OH for 2sec)

155, 165, 175, 185 miss, 185, 190 miss, 190

Misses are out front or left elbow

B. Hng Snatch High Pulls from below knee - 5 x 3; rest as needed (heavy across, use straps)

190 for 3, 210 for 2

These felt explosive. U said they were the best they've ever looked.

C. HB Back Squat w/ Chains - 3 x 3; rest 2min (target is 300-305# TOTAL)

225, 235, 245 plus chains

These felt good

+

Sled Pull w/ Harness - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min (do this outside) 

2 plates

R1: stairs to road to concrete ramp

R2: concrete ramp to road to ramp

R3: same

R4: same at the buzzer

These got tough last 15-20 sec. Only rested 4 min each cuz out of time.

12/20/14

A. Snatch Pull x1 + Power Snatch x1 - 6 heavy sets of the complex; rest as needed

155, 165, 155, 155, 165(miss snatch),  165

This was good work

B. Clean Pull x1 + Power Clean x1 - 6 heavy sets of the complex; rest as needed

185,195,205,215,225,235

These feel so much better than the snatch

12 Days of Christmas (for time)

1 x 100m Run

2 x Thruster (#135/#95, #95/#65)

3 x STOH (#135/#95, #95/#65)

4 x HSPU (scale with HR Push-up)

5 x Burpee

6 x 60 seconds - Prone Plank

7 x T2B

8 x OH Plate Lunge Steps (#45/#25)

9 x American Swings (#70/#53) (#53/35)

10 x Goblet Squat (heavy) 70#

11 x Box Jump (24"/20")

12 x Deadlift (#135/#95, #95/#65)

Time: 38:57

This was tough from 7 on. Lots of shoulder work

12/5/14

4x:

A1. Deadlift - 10 TnG reps @ 225#; rest 30sec

A2. Snatch - 5 reps for time @ 155#; rest 2min

R1: 31

R2: 29

R3: 32

R4: 45

First round hit a double, then all singles. Only miss was on last rep, that's what killed my r4 time.

+

30-20-10

KB Swings @ 2pood

TTB

Burpee

Time: 10:44

30s: 4:35

Did kb ub, all 10s ttb, ub burpee

20s: 8:48

Kb 10,10, ttb 6,6,4,4, ub burpee

10s: 10:44

Ub kb, 4,3,3 ttb, ub burpee

Shoulder/grip, lungs

11/17/14

A. HB Back Squat @10x1 - 5,3,1; rest as needed (build to VERY tough)

5 at 275

3 at 285

1 at 305

Felt stronger this week than 2 weeks ago for sure

B. Muscle-up - 6 UB reps on the min for 7min (set ends if you fail)

Hit 5 full rounds, couldn't press out of 5th rep on 6th round

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP DU

30sec AD @ 100% AEROBIC effort

Rest 4min

x4    

R1: 8,9,27,12 (only did 20sec ad by accident)

R2: 8,9,18(hit bucket), 16

R3: 8,8,15,14

R4: 8,8,15,12

Definite drop in power each round. Sitting for 3 days straight isn't good for you. DUs were better.

11/14/14

15min HS walking Play/Practice

Good stuff

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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.

11/10/14

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.

11/1/14

15min HS walking Play/Practice

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A. TnG Power Snatch - 3 x 3.3.3 @ 155#; rest 15sec + 3min

R1: ub

R2: missed 3rd rep second set, left arm no lockout

R3: ub

B. 1&1/4 Front Squat - 5 x 5; rest 90sec (heavy across)

155, 155, 165, 175, 185

+

For time:

50cals Row

40 TTB

30 Ring Dips

20 Thrusters @ 115#

10 BF Burpees

Time: 10:20

Row 2:03

Ttb 8,8,8,5, 5, 2,4

Ring dips all 5s

Thrusters 7,4, 5, 4

Burpees ub

10/27/14

A. HB Back Squat - 3,3,3,1,1; rest as needed (85%/95% of 3RM across)

245, 255, 265, 275

B. BB Back Rack Split Squat - 4 x 10 ea leg; rest 90sec b/t legs (175#)

No chance! Did 2 no reps at 175 and dropped to 135. Did 5 reps each leg for 4 sets at 135. These are much harder than walking lunges.

+

In 60sec, complete:

200m Row

AMRAP TnG Power Snatches @ 115# in remaining time

Rest 6min

x4

R1: 33.2, 5

R2: 33.9, 5

R3: 34.0, 6

R4: 33.5, 5

Good stuff