Monday - August 10, 2015

One Session


A. Power Snatch + Hang Power Snatch + 2 OHS; build to max (in 15 mins)

58kg/127lbs


B. 3RM Strict Press (in 8 mins); lots of volume and speed is the focus, not grinding through
Current 1RM = 52kg/114lbs

3RM = 48kg/105lbs


C. 6RM Push Press; building on last week, but control your time here
Current 8RM = 63kg/168lbs

6RM = 64kg/172lbs (cleaned from floor, no racks available)


D. SqT Cycle Week 2 Day 1 
Back Squat
1×10 @ 62% - 75kg/165lbs
1×8 @ 67% - 81kg/178lbs
1×6 @ 72% - 87kg/191lbs
1×6 @ 77% - 93kg/204lbs
1×6 @ 82% - 99kg/217lbs


E. Front Squat
2×5 @ 65% - 68kg/149lbs
1×5 @ 70% - 74kg/162lbs
1×5 @ 75% - 79kg/173lbs




E.  AMRAP 10  – sustained pace
10 cal bike
1 x through UB complex 4 TgG Power Cleans + 3 Front SqTs + 2 S2OH @ 108

Followed up with 3 x 25 GHDs

Tuesday - April 21, 2015

One PM Session - Good to have my Juanardo back training again!


From AM Session

A. Snatch complex – Hang Power + TnG Power ; build to max in 10 min

60kg/132lbs

B. Snatch Balance – Heavy single in 10 min

75kg/165lbs

Rest 5 min

C. Snatch – every :60. Climbing by 10# each minute until failed efforts – starting 105lbs 

55kg/121lbs - not great today
Hit 60kg/132lbs outside of the minute

From PM Session

A. Back SqT – 4RM + 2×4 @ 90%
(5RM as of 4/7/15 110kg/242lbs)

253lbs x 3 (held the 4th at my sticking point for ohhhh 5 seconds or so)

123kg/270lbs x 1 - PR

B.

AMRAP 10 

4 Muscle Ups  

7 Thrusters (135/93)

9 Box Jump Overs (30/24)

ROUNDS: 5+11

Rest 5 

C. 10 min 

:30 on hard 

:30 on easy on bike 

CALORIES: 89 Calories

D. Assistance work 

3×10 Plate Triceps Extension Overheads 

+ 

Tabata Hollow Rocks x 10 rounds (able to hold for :15 in last 3 rounds)

 

E. 10 min recovery row 

METERS: 2,049

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

 

Saturday - March 28, 2015

A. Power Snatch + Hang Power Snatch ; build to max for the day

55kg/121lbs

 

B. Power Snatch; EMOM x 7 x 2 reps at 65-70% of your max snatch

40kg/88lbs - not relevant.... too light I think

C. Clean Pull 3×3 @ approx 90% of your 1RM Clean

83kg/182lbs (90% of 93kg/205lbs)

 

E. 20 min on bike 

First 10 minutes 

:20 on hard 

:40 on easy 

Last 10 minutes, no hands, one constant recovery type pace 

F. Recovery Work from 15.5; prep for Redo for those attacking on Monday 

- Rolled quads, stretched back

Friday - February 13, 2015

A. Power Snatch + Snatch Balance + OHS x 2

(1 power snatch + 1 snatch balance (re rack it) + 2 overhead squats)

55kg/121lbs

B. Push Press x 2 + Push Jerk + Split Jerk; build to max in 12 min

65kg/143lbs

C. Back Squat – climb to heavy single with 3 second pause in hole; no bounce

105kg/231lbs 

D. AMRAP 10

60 Bar Facing Burpees

30 OHS (120/90)

10 Muscle Ups

Reps: 117 (17 burpees into round 2)