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

Friday - September 18, 2015

A. OHS – 5RM  + 2×5 @ 90%

170lbs (have gotten 176lbs before... meh)



B. Back Squat – heavy single in 15 minutes once warm. + 3×3 @ 80%
Current 1RM is 266lbs

270lbs - 4lb PR!

Failed 275



C. For Time
5 Thrusters @ 205/133
7 Muscle Ups
5 Thrusters @ 185/123
6 Muscle Ups
5 Thrusters @ 155/103
5 Muscle Ups
5 Thrusters @ 135/93
4 Muscle Ups
30 Thrusters @ 95/63
TIME: 8:57



D. 10 min on bike

Monday - February 16, 2015

AM

A. OHS – build to 5RM

5RM - 63kg/138lbs

B. OHS – build to heavy triple, double and single 

3RM - 70kg/154lbs

2RM - 75kg/165lbs - felt good

1RM - failed old 1RM at 80kg from the jerk. Off day - would like to redo this weekend.

PM

A. Back SqT – climb to heavy single

121kg/266lbs -PR by 2lbs

B. 3 x 6 @ 70% of  D

85kg/186lbs

C. AFAP

30 bar facing burpees 

30 Snatch’s (135/93)

30 bar facing burpees 

30 Clean and Jerks (135/93)

30 bar facing burpees

TIME: 14:44 - snatches were all over the place; need to find a comfortable grip to grab and go

D. 2k Row @60-70%

8:29

E.4 Rounds 

15 Band Scap Squeezes 

10 DB Double Arm Seated Bent Over Row (30lbs each arm)

15 DB Weighted Situps (40lbs)

 

ADDED:

F. 4 Rounds

25 GHD Sit Ups

5 Muscle Ups (unbroken)

G. 5 Rounds

2 30' Waiters Carry

2 Turkish Get Ups (1 each arm)