9/20/13

A. Split Jerk – 15min work on mechanics, focus on lockout & footwork

B. Squat Snatch x 1 + OHS x 2 – 5 rounds of the complex, rest 2min 

165#

These felt good. I missed the first rep of the 2nd set but rest were clean. OHS feels strong.

C. Snatch Pulls – 5 x 3; rest 2min (use straps)

225, these were challenging on last 2 sets to keep hips and shoulders rising together.

+

EMOM for 12min

Odd – Snatch x 5 @ 135

Even – Burpees x 10

+

EMOM for 8min

Odd – Snatch x 3 @ 145

Even – Burpees x 8

These felt great. Really focused on snatch setup being same every time. Did 3,2 tng in first emom with a couple sets of 4 in there. Did 2,1 with 2nd emom.

3/4/13 AM

Training Group
Week 10 - Week 1 of Regional Prep
AM
A. HB Back Squat w/ Bands - 5 x 3 (65% 1RM total weight, 70% Bar / 30% Bands)
200

B. Snatch Pull - 3 x 5 (90% of Snatch 1RM) 170


C. TnG Snatch - 3 x 5 (60%, 65%, 70%); rest 60sec btw sets
115,125,135

6 Rounds of:
15m Sled Push @ BW (sled weighs 80#)
10 KB OHS @ 35# (each hand)
Rest 60seconds between rounds
28,31,27,28,27,30

12/18/12

Squat snatch: 12x3@56% every 30 sec
105

Snatch balance: 4x3 moderate
135,155,155,185(2)

Snatch pull: 4x5 100% snatch max
190

CONDITIONING

4 rounds:
250m row
10 thrusters 75
15 Burpees
10 thrusters 75
250m row
Rest 5 min btw rounds

R1: 3:27
R2: 3:38
R3: 3:39
R4: 3:52

12/4/12 AM

OLYMPIC
Snatch 3 x 3 (70%) - 135
2 x 2 (80%) - 155
2 x 1 (92%) - 175

3 Position Snatch Pull 5 x 1 (70%) - 135

focus on: "HIPS & SHOULDERS RISING TOGETHER"

STRENGTH
Back Squat 5 x 3 (work to a heavy triple)
185, 225, 245, 255, 265


CONDITIONING - Record time for every round
3 Rounds of:u
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min

R1: 4:00
R2: 4:26
R3:

11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds

10/10/12

Snatch
3x1 80%: 155

Clean and jerk
3x1 80%: 195

Snatch pull
3x2 90%: 185

Every 2 min for 8 min:
3 box jump 34"
6 Burpees
9 t2b

Time: 38, 36, 34, 32

8/21/12 AM

Part 1
OLYMPIC:
6min EMOM of: 5 Clean & Jerk @ 68%
165

STRENGTH:
Snatch Pull 4 x 5 @ 74% + chains
175 (1 set chains) = 215

Good Morning 4 x 8 @ same as last week
135


CG Bench Press 3 x 1 @ 97% (1.07*3RM=1RM)
260

CAC Day 29

PowerSnatch
3x95, 3x115, 5x135, 3x145, 3x165, 3x155
Snatch pull
4x155, 4x155, 4x185

WOD:
See photo
30 minute limit

Total:
I ran an 800 and then divided the rest by 10. Finished 7 rounds plus 20 DUs and 6 t2b.

CSC Day 14

Row 500m 1:35

Powersnatch
4x95, 3x135, 3x135, 4x155, 4x145, 4x140
Snatch pull
6x185, 6x170, 6x160
Jerk split squat
6x165, 6x165, 6x155

WOD
3 rounds, 1 min rest btw each exercise
1 min DUs
1 min handstand walk
1 min strict pull ups (only count in sets of 5)

R1: 83, .5 way, 15
R2: 72 (had to stop and tie shoe), .5 way, 15
R3: 60, .5 way, 10

CSC Day 9

Powersnatch
5x115, 5x135, 5x155, 5x150, 5x140
Snatch pull
8x215, 8x215, 8x215
Hang muscle snatch
5x115, 5x120, 5x125

WOD:
2 min max pull ups
1 min max hspu
1 min max ring dips
2 min max t2b
Equal rest after each set

Pull ups: 54
Hspu: 13 (10 strict consecutive)
Ring dips: 21
T2b: 33

CSC Day 4

Vertical jump max: 24 inches
Powersnatch
5x95, 135x3, 145x5, 140x5, 135x5
Snatch pull
135x3, 185x8, 175x8, 215x8
Hang muscle snatch
95x3, 115x5, 115x5, 115x5

3 rounds with 30 sec rest
5 burpees
15m prowler push with 310#
5 muscle ups

R1: 0:45
R2: 1:30
R3: 3:15

Total: 6:34