Friday - September 25, 2015

A. Power Snatch + Hang Squat Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
140lbs - 1 RM is 150... I'll take it!


B. OHS – 5RM  + 2×5@90%
*improve on last week 

175lbs - old 1RM

190lbs x 3 - New 1 RM and 3 RM!

C. AMRAP 8 – competition pace  
6 Squat Snatch (135/93)
9 T2B
12 Bar Facing Burpees
ROUNDS: 4+2


D. Assistance Work 
3 Rounds 
15 Double Seated Bent Over DB Rows
20 Banded Scap Squeezes
15 Banded Good Mornings
16 (8 each side) Banded Side Steps 
15 Weighted Sit Ups

Sunday - April 12, 2015

AM Session

A. OHS – 3RM from the floor

75kg/165lbs - power cleaned all from floor

77kg/170lbs x 2

B. 7 min of Burpee Muscle Ups - Partners with Kel

*athletes rotate after 3 reps

Rounds: 14 +1 (felt good. used kip on last one)

C. 5 min max calories on bike

Calories: 47

PM Session

A. Teams of 2 – Same gender- Partners with Kel

3 Rounds (25:00 min cap)

5 Legless Rope Climbs 

100m Shuttle Run (both athletes have to run)

5 Legless Rope Climbs

100m Shuttle (both athletes have to run)

15 Hang SqT Cleans (225/133)

100 double Unders 

Rounds: 93 Double Unders short of completing. Worked well as partners.

 

rest

 

B. Recovery Work

-5k Recovery Row with Maddie in THE SUNSHINNNE - Rowed around 2:20-2:25. Took about 23 mins or so. Love that Maddie is always up for a row with me!

Really fun weekend. Love these peeps!

Tuesday - February 4, 2014

A. Tested competition workout with Justin
      3000k Row (switching every 300m)
      150 Wall Balls (between the two)
      50 Pull Ups (between the two)

Got my first, second and third Bar Muscle Up!

B. 3RM OHS
     58kgs (128lbs) - Work to get up to 150. Need to find a good balance.