Am Session 10a
A. Worked Snatch Technique til Shoulder couldn't handle anymore
B. Back Squat
225x 5
275 x 3
305x2
315x2
335x2
350x1
Later in afternoon
"Helen"
9:03
*our 400 is longer
Tuesday, April 30, 2013
Saturday, April 27, 2013
Sat, 04262013
Am Session. 8a Crawley Stadium
Skills: Running Long Jump, Triple Jump
WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees
^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.
Rest 10
Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating
Rest
Afternoon Session : 2p
Teams of 2. 2 guy 1 girl
20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)
I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.
Recovery Row & Stretch
Skills: Running Long Jump, Triple Jump
WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees
^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.
Rest 10
Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating
Rest
Afternoon Session : 2p
Teams of 2. 2 guy 1 girl
20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)
I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.
Recovery Row & Stretch
Friday, April 26, 2013
Friday, 04252013
Session 1
10a
A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat
Scores :
185/345/235/295
^ better strategy possibly higher scores with the time restraints etc. but was happy.
Then,
Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.
Session 2:
2:30pm
AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.
Rest 5-7
:20 on :20 off Rower
15 intervals
Score: kept in low to mid 30's for all
10a
A. 40 min clock (running)
10 min est 1RM Power snatch
10 min est 1RM Back Squat
10 min est 1RM Thruster (from floor, regionals standards : can't move feet)
10 min est 1RM Front Squat
Scores :
185/345/235/295
^ better strategy possibly higher scores with the time restraints etc. but was happy.
Then,
Max Walk with 405# in Front Rack Position
Score: longest walk, u sure feet.
Session 2:
2:30pm
AMRAP 10
5 T2B
10 Burpee Slam Balls (50)
15 Box Jumps (24/20) - step down
Score: 5+24.
Rest 5-7
:20 on :20 off Rower
15 intervals
Score: kept in low to mid 30's for all
Wednesday, April 24, 2013
Wed, 04242013
10a Session:
Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1
Max Pull-ups
55
Had 60+, hands were about to tear off.
Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.
Basketball - horse and Knock out
Rest til 4 ish
4:30p
"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.
Rest 7 min approx
EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")
Behind Neck Snatch Grip Push Press
135x2. 145x2. 185x2. 205x2. 225x2
245x1
Max Pull-ups
55
Had 60+, hands were about to tear off.
Clean Pulls - Doubles
Just three weight on. Some some speed work done. Back not great today. Hamstrings hate me.
Basketball - horse and Knock out
Rest til 4 ish
4:30p
"Jackie"
7:29 - PR even with zero grip
Then, immediately into 500m cool down.
Rest 7 min approx
EMOM x 20
Odd: AD for :30. All out.
Even: 5 box jump (40")
Tuesday, April 23, 2013
Tuesday, 04232013
10am
Clean & Jerk - Single
135-165-185-205-215-235-255
Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG
Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1
230pm Session
"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.
Rest 10
30 FS @ 95
400m Row
Score: 3:30
Rest 10
Max Reps in 5 min. 225# Back Squat
Score : 34
Clean & Jerk - Single
135-165-185-205-215-235-255
Power Clean
215 x Singles. No rest. 10 consecutive.
225 x 5
255 x 3 TnG
Back Squat - singles
185x5. 225x3. 275x3. 305x1 315x1 335x1. 345x1
230pm Session
"Grace"
Score : 2:30. PR is 1:58. But expected after the volume and current condition of body.
Rest 10
30 FS @ 95
400m Row
Score: 3:30
Rest 10
Max Reps in 5 min. 225# Back Squat
Score : 34
Sunday , 04212013
8a WOD
20 cal row
30 Burpees
40 G to OH (45# DB's)
30 T2b
100' OH Walking Lunge (45/25)
50' Sprint
20 cal row
30 Burpees
40 G to OH (45# DB's)
30 T2b
100' OH Walking Lunge (45/25)
50' Sprint
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