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

 

Friday - April 3, 2015 Open Workout 15.4 ReTest (video)

A. Open Workout 15.4 Round Four - Video was requested. Need to redo

Attempt #4:

8-Minute AMRAP

3 handstand push-ups
3 cleans (185/123)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans - got 6 of these


REPS: 117 (1 no reps) | Tie Breaker: 5:30 something
Video was accepted on Easter!




B. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 

*buy in to each ladder is 5 bar facing burpees 

*starting weights 225/133 *jumps by 10#/5#

Weight: 154lbs - would like to do this fresh

C. 7 Min AMRAP

10 Wall Balls (30/20)

10 Box Jump Overs (30/24)

5 Muscle Ups 

Rounds: 3 + 11. Shoulders no bueno after 15.4

D. 10 Min Row

:30 Hard

:30 Easy

Completed with Nick and Stephen