Tuesday - May 2, 2015

One PM Session
 
A. Snatch – 3RM from hang
60kg/132lbs x 1

58kg/127lbs x 2 

55kg/121lbs x 3 (no misses until third snatch on 58kg)


B. Muscle Snatch – 5RM + 1×5 @ 90%

40kg/88lbs x 4 (failed fifth)

Drop set: 35kg/77lbs


C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%

85kg/187lbs x 5
Drop sets: 76kg/168bs

D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs




E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
11, 10, 9, 9


F. EMOM x 10 x 2-3 weighted muscle ups
- First time doing these. Failed my first. Got two every minute except one of the minutes.


G. 14 min on rower :30 on hard :30 on easy 
Low 1:50s / High 2:30s

Thursday - January 5, 2015

Used today as a recovery / fun day. Worked out with Nick and Matty V.


   
A. EMOM 12

30' Handstand Walk (unbroken)

40 Double Unders (tripped up on set 4)

B. AMRAP 12

10 Cal Bike

20 Weighted Ab Mat Sit Ups (15kg)
Rounds: 5 + 6

C. Row

:30 on hard

:30 on easy

1 min on hard

1 min on easy

1:30 on hard

1:30 on easy

2 min on hard

2 on easy

1:30 hard

1:30 easy

1 min hard

1 min easy

:30 hard

:30 easy

Meters: 3,437