I know I was suppose to do rowing. But wanted to make up the snatch from yesterday. Also went ahead and did the gauntlet from this coming Tuesday. Lats are still pretty sore.
A. Build to a max snatch
B. "hang squat snatch triple" gauntlet; begin at 135# and add 5# per
minute until failure
A. 195....this was more of a heavy single than a max. worked up, if i missed a lift I would drop weight, fix technique then go up, worked well. Stuck 195, wanted to finish on solid note.
B. 180 completing 2 reps. It was tough to lift and change weights, but whatever. Really happy with this. Was able to hang on to bar for all reps except 180. No misses.
2/11/13
02/09/2013 - AMRAP
My upper back/lats are ridiculously sore from Thursday. I mean I can barely pick my arms above my head.
A. Build to a max snatch
+
20 min amrap:
Row 1k
100m farmers walk 2 pood/hand
10 wall walks
Going to do snatch tomorrow. Have to work all day, plus some events.
Tester.........2rds + row + 75m farmers walk. Tough. Rows were 3:35,3:45ish, 3:45ish. Felt good on the rower. Should have fought more on farmers walk. I broke in half 1st and 2nd round. Kept moving on the wall walks. Those were tough.
A. Build to a max snatch
+
20 min amrap:
Row 1k
100m farmers walk 2 pood/hand
10 wall walks
Going to do snatch tomorrow. Have to work all day, plus some events.
Tester.........2rds + row + 75m farmers walk. Tough. Rows were 3:35,3:45ish, 3:45ish. Felt good on the rower. Should have fought more on farmers walk. I broke in half 1st and 2nd round. Kept moving on the wall walks. Those were tough.
02/07/2013 - CHIPPER
for time:
100 thrusters - 75#
75 CTB chin ups
50 cals AD
25 bar muscle ups
23:05.....geeze. Ok. Thrusters done in 5ish minutes. Then I lost track of time. Did CTB in sets of 7. Cals on AD took 3:25. MUs I did 4,3,3,3.....then I can't remember. I failed 3-reps throughout though.
100 thrusters - 75#
75 CTB chin ups
50 cals AD
25 bar muscle ups
23:05.....geeze. Ok. Thrusters done in 5ish minutes. Then I lost track of time. Did CTB in sets of 7. Cals on AD took 3:25. MUs I did 4,3,3,3.....then I can't remember. I failed 3-reps throughout though.
02/06/2013 - EMOM & Clean/K2E tester
A. TnG power snatch; 3 reps on the min for 10 min @65% 1rm
+
On the min for 24 min:
Odd- 7 tng power snatch 95#
Even- 7 toes to bar
A. 145#....felt good, solid on all reps. Was working back and forth with hook grip and no hook grip.
24min EMOM...did 100# on snatch just because. All felt good. Worked on speed for these. Also speed on T2B, used a fat pull up bar.
for time:
PC - 185# x 15
21 K2E
PC - 165# x 15
21 K2E
PC - 145# x 15
+
On the min for 24 min:
Odd- 7 tng power snatch 95#
Even- 7 toes to bar
A. 145#....felt good, solid on all reps. Was working back and forth with hook grip and no hook grip.
24min EMOM...did 100# on snatch just because. All felt good. Worked on speed for these. Also speed on T2B, used a fat pull up bar.
for time:
PC - 185# x 15
21 K2E
PC - 165# x 15
21 K2E
PC - 145# x 15
02/05/2013 - OHS and Interval
A. OHS 3, 3, 3; rest 2 min
B. Hang squat clean 2, 2, 2; rest 2 min
+
5 sets:
amrap squat snatch in 1 min - 155#
amrap burpees in 1 min
amrap DU's in 1 min
rest 2 min
A. 215,235,255(2)....felt good. Made sure I went down super deep and maybe 1/2 second pause. Failed last rep due to wrist. Happy with weight considering havent done in 2-3 months or so.
B. Didn't have time, will do next Tuesday with all the clean metcon
Results were:
snatch - 7,6,6*,6,6*
burpee - 22,20,16,18,18
DU - 85,78,74,81,91
After the 1st set I realized I would recover very well in the 2 minutes. So I tried to push the burpees and DUs more. I failed a rep in snatch on sets 3 and 5, so would have gotten 7 reps in those minutes. Happy with this session, engine feels strong for this kind of work.
B. Hang squat clean 2, 2, 2; rest 2 min
+
5 sets:
amrap squat snatch in 1 min - 155#
amrap burpees in 1 min
amrap DU's in 1 min
rest 2 min
A. 215,235,255(2)....felt good. Made sure I went down super deep and maybe 1/2 second pause. Failed last rep due to wrist. Happy with weight considering havent done in 2-3 months or so.
B. Didn't have time, will do next Tuesday with all the clean metcon
Results were:
snatch - 7,6,6*,6,6*
burpee - 22,20,16,18,18
DU - 85,78,74,81,91
After the 1st set I realized I would recover very well in the 2 minutes. So I tried to push the burpees and DUs more. I failed a rep in snatch on sets 3 and 5, so would have gotten 7 reps in those minutes. Happy with this session, engine feels strong for this kind of work.
02/02/2013 - C&J + GRACE
AM
Run 30 min easy out of bed
Still cold. Really comfortable running.
PM
A. Clean and jerk gauntlet - start @185# and perform 2 reps on the 90
seconds. At the top of each 90 seconds interval you must perform 5
burpee box jumps 20"
+
"Grace"
A. failed 245 on 2nd.....Moving fine, breathing was pretty good. Then, rubbing matting was not flush, I trip on the rubber mat, almost a disaster.
Grace - 2:06....1st time I've done in 2 1/2 years. Was WAAAAAAYYY in uncharted territory. All cleans were in palm of hand and landing on shoulder. I'm happy with time, but I think I could hit a 1:40 tomorrow.
Run 30 min easy out of bed
Still cold. Really comfortable running.
PM
A. Clean and jerk gauntlet - start @185# and perform 2 reps on the 90
seconds. At the top of each 90 seconds interval you must perform 5
burpee box jumps 20"
+
"Grace"
A. failed 245 on 2nd.....Moving fine, breathing was pretty good. Then, rubbing matting was not flush, I trip on the rubber mat, almost a disaster.
Grace - 2:06....1st time I've done in 2 1/2 years. Was WAAAAAAYYY in uncharted territory. All cleans were in palm of hand and landing on shoulder. I'm happy with time, but I think I could hit a 1:40 tomorrow.
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