Tuesday - April 14, 2015

Combined into one session

AM Session

A. EMOM x 10

TnG Power Snatch’s x 2 reps; ascending in weight. Start at 60%
38kg/84lbs is 60% of 63kg/140lbs

38kg, 40kg, 40kg, 43kg, 45kg, 48kg, 48kg,50kg, 53kg, 55kg/121lbs
- Felt good. Focused on speed and staying over the bar

Directly into 

B. EMOM x 10 

1 Sqt Clean Thruster, + 1 Hang Sqt Clean Thruster ; climbing in weight

55kg,58kg, 58kg, 60kg, 63kg, 65kg, 67kg, 70kg/154lbs
73kg attempt/fail

 

C. Snatch + Hang Snatch; build to max in 18 minutes
Recent 1 RM hang Snatch is 65kg/143lbs

60kg/132lbs

65kg - almost! 
- Felt better today. Focused on speed and getting under the bar. Need to be more patient on hang snatch

D. 21-15-9 

Strict HSPU

400m Row

Kipping HSPU

400m Run

**1st round is 21 strict, 400m row, 21 kipping, 400m run…etc

TIME: 16:23

E. 3 Rounds

5 Bench press @ 65% (42kg/91lbs is 65% of 64kg/141lbs)

5 Bodyweight Bent Over Rows 60kg - 5lbs under body weight

5 High Box Jumps (90% efforts, but don’t overdue it here)

F. Assistance Work
4 Rounds

20 Band Scap Squeezes 

:20-:30 Ring Support Hold 

10 Back Extensions with :10 hold on last rep (bar on back, snatch grip)

1 min Plank Hold x 3

 

Monday - February 23, 2015

Completed as much of two sessions as I could in one....

A. Back SqT – EMOM x 6 x 1 rep  @90%

109kg/239lbs (90% of 121kg/266lbs) - felt heavy/lower back

B. AMRAP 10

1 + 1 (Snatch + OHS) x 3 (155/103) - first round unbroken. Second 2/1 and singles for third and fourth

6 Bar Facing Burpees 

9 C2B Pullups - unbroken until round 4 (last three I kipped)

12 Cal Row 

ROUNDS: 4

C.

1 Power Clean + SqT Clean + Push Jerk 65-70%  x 2 reps every 2 minutes (originally supposed to be EMOM but did after work out)

57kg/126lbs (70% of 180lbs.... 1RM of last tested Push Jerk of 176lbs... rounded up to 180lbs)

D. Double DB Seated bent over Rows 12 reps x 4 sets

30lbs

E. 6 min on rower

:30 on hard (1:54-1:57)

:30 on easy