A. Snatch DL + hang snatch high pull + snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, a couple things coming together on this. Not perfect, but better.
B. 12 min emom-
odd: tng PC x5- moderate, build per set 75, 95, 105, 115, 125, 130
even: burpee pull ups x6
this was a little bastard--far harder than I anticipated!
+
3 sets @ 95%
12 cal AD
10 front rack walking lunges- 95#
8 burpee over bar
rest 5 min
whew, legs! 1:36, 1:35, 1:39
Showing posts with label front rack lunge. Show all posts
Showing posts with label front rack lunge. Show all posts
Wednesday, October 14, 2015
Tuesday, January 20, 2015
january 20, 2015
Workout of the Day
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
Just worked on mu on the ring thing.
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
Done, 95#
C.
For times:
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
4:41
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
2+9 at 12, rested 1 min
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
2+11 at 18, rested 1 min
C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
5:43
D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 GHD Sit-Ups
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 GHD Sit-Ups
Dips 3/4/3/2
Sit ups done
Sit ups done
Monday, September 22, 2014
september 22, 2014
She
A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy) 155, 165, 175, 190, 200* pr
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Not tng 86, 92, 98
C1. WCU @20X1; 5,4,3,2,1; rest 30 sec 5s: 18, 18, 18, 10, 10; All the rest of the sets were 10#
C2. Amrap HR push up in 45 sec; rest 2 min Kipped first two sets: 30, 33; No kipping: 27, 26, 27
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (tough) 105#
20 CTB chin ups palms facing forward, singles
rest walk 3 min
11:21 ripped after first round, decided to call it quits for the day. Rip was extremely painful and my shoulders were already fried.
A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy) 155, 165, 175, 190, 200* pr
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Not tng 86, 92, 98
C1. WCU @20X1; 5,4,3,2,1; rest 30 sec 5s: 18, 18, 18, 10, 10; All the rest of the sets were 10#
C2. Amrap HR push up in 45 sec; rest 2 min Kipped first two sets: 30, 33; No kipping: 27, 26, 27
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (tough) 105#
20 CTB chin ups palms facing forward, singles
rest walk 3 min
11:21 ripped after first round, decided to call it quits for the day. Rip was extremely painful and my shoulders were already fried.
september 20, 2014
Coach's choice
3 RFT:
15 HSPU 2 ab mats
12 power clean 95# first 2 rounds, 6 and 6, last round, 12 UB
9 C2B reverse grip, singles
6 front rack lunge 95# UB easy
3 rope climbs ~30-60 sec between each climb, no fails
400 m run felt like a vacation
33:36, HSPU and C2B were my downfall
+
Clean oly work
Clean HBK 3 x 5
Press 3 x 5 70#
Pause jerk 3 x 5 85#
Clean pull power position 3 x 5 Had to do 3 x 3, caused pain in upper right back
Clean pull from floor 3 x 5
Lift off 3 x 5
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