12/13/16

This is a scheduled deload week

1. Power Snatch
(65%/2)3

120

2. Snatch Pull
(75%/3)3

140

3. Overhead Squat
(65%/3)3

140

4. Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Time: 20:02

Wanted sub 15 but was unrealistic. Shoulda been sub 20 but 1 too many breaks on dus. Burpees took too long, shoulders were smoked

Fs in 10s. PP 10-7-7-6. DL in 10s, t2b in 10s. Wb 15-15. Rest ub.

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

12/1/16

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

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

11/27/16

Warm up

3 rds:

Floss ankles

Row 500

Light good mornings

Metcon

7min amrap

7 powerclean 155

7 box jump overs 24"

R: 7+1 clean

Squat cleans

3x5 at 70%

175 as singles 

3 rds for time:

10 DL 275

10 lateral burpees

45ft handstand walk

10:02

All ub but bad hs walks

DB bench press

4x12

60,70,70,70 (only got 10 on last set)