march 30, 2016

Re-load day 2 - yowzers, after not training for a week and a half and then training for a few days straight, my body hurts. Shoulder still okay though, was able to get through all clean + 2 jerk sets without agony.

Clean and jerk, every 2 minutes for 20 minutes (10 sets)
1 clean and 2 jerks at 70% 59

Snatch push press, 5x5 at a weight light enough to ensure no misses 30

Front squat, 5x3 at 80% focus on position out of the hole 74

20 min EMOM:
min 1- 3 box jumps 30"
min 2- 10 overhead walking lunges 85#

5 rounds:
5 db row per arm started with 60, moved to 50 when form started failing
10 behind the neck band pull aparts

october 13, 2014

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch. (80% - 93, 1 miss on a hang snatch somewhere in the middle)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(88% - 75#, struggled but finished all reps)
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
(Ring dips with 1 red band, lunges as rx. Finished the round of 6's + 8 dips, 4 lunges.)

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
(struggled with these, went down maybe 45 degrees)
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
(20#, could have done more)
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
(couldn't do full rep, straight legs above 90 degrees)
Rest as needed

RUN
5 miles - 52:58, holy shit this was hard. 10:36 total pace.