12/23/16

Tweaked back workout

10min z1 assault bike 

100 cals

5.3 miles

10min assault bike 

30 sec on

30 sec minor

138cals

6.0 miles

6min z1 assault bike

48cals

3.1 mile

15min KB mobility

3 rounds BL

Psoas

Iliacus

Adductors

***im standing completely straight after that***

12/22/16

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

150, 170, 185

2. Clean Pull
(100%/3)4

245

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

185 for 3s

195, 205, 210

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00

R: 0+13 burpees

Dus were pathetic

AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00

R: 1+3 burpees

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Best dus all day but then back locked up after 2 DL so stopped

12/20/16

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
- Beantown Barbell coaching staff

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

110,120,130,140

Missed reps 2,3 on second set

2. Snatch Pull
(100%/3)4

185

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

225 for 5s

245,250,255

12/18/16

10min amrap

250m row

10 burpees over rower

R: 6+2 pulls on rower

12/15/16

1. Power Clean
(65%/2)3

165

2. Clean Pull
(75%/3)3

185

3. Back Squat
(65%/2)3

195

4. Metcon

30-20-10-20-30

Ring row

Slamball 30#

DL 135#

Push up

Time: 22:41

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.