november 24, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.2.1 x 4-5 sets; rest 3-4 min- perfect mechanics focus 55, 65, 75, 85, 95

B. 14 min emom-
odd: 10 wall balls- 20# to 9' I'm a masochistic idiot. I thought this said 20# to 10' for some reason, so that's what I did. That sucked a lot more than 20 to 9. 
even: 10 cal row

+

2 min amrap- hard effort
8 pc&j- 85#
6 burpee over bar
4 box jumps, step down- 20"
rest 1 min
x 3 sets
1+8
1+7
1+5

november 18, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.1.1 x 3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 85
 
B. every 2 min for 10 sets:
8 tng PC&J- 115#
30 DU
I finished the first set at 1:59. Needless to say that was the only set I finished in 2 minutes. So I did 6 sets on 2:30 minutes, and then the last 4 sets were more like 3:00 minute average. All sets- 4 C&J unbroken, then a combo of 2s and 1s to finish out the 8.
 
+
 
4 sets @ 95%
12 OHS- 85# too much shoulders, changed to back squat
6 pull ups, unbroken
12 S2OH- 85#
6 burpees to 6"
rest 4 min
4:21 (failed the OHS and had to adjust)
3:06
2:55
2:42  

october 21, 2015

A. Snatch DL + hang snatch high pull + snatch; 2.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 65, 75, 85- tried, but went back down for form's sake. Finished at 65.

B. 10 min emom-
odd: tng PC&J x3- moderate, build per set oi. 85, 95, 105, 115, 125- overestimated myself here maybe, but no misses.
even: burpee box jump over x5 20" box

+

3 sets @ 95%
12 cal row
8 wall balls- 20# to 9'
4 hang squat cleans- tough but UB
rest 5 min
Ran out of time--had to get to bed in order to coach early class this morning. I'll do this today probably.

october 14, 2015

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

august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run