3x3 HHS
2x1 2 HS + 1 SB
Barbell
7 mins to find daily max snatch (after warm up)
5x1 PS + HS + HHS. rest 60-75s (up to 70% of daily max)
HBBS
7 mins to find 3RM
4x5 at 85% of daily 3RM + 10#s (goal is for working sets heavier than last week http://arquescorner.blogspot.com/2013/07/20130729mon.html), rest 90-120
strength/midline
strength/midline
a) 4x5 jumping good morning - not maximal, rest 45
b) 4xME Lsit - 1 attempt, rest 45
b) 4xME Lsit - 1 attempt, rest 45
Cond:
run 1 mile
rest 1 min
1 min ME burpees
run 1 mile
rest 1 min
1 min ME burpees
Barbell
ReplyDeletesnatch - 135x2, 155x2, 169, 185, 200, 210 (f)..."pick up your knees" standing up, pick up left knee, pick up right knee, pick up both knees (squat drop). need to make sure still get extended
PS + HS + HHS 140 (fail last HHS). working on catching PS without splitting feet. catch strains on hip
HBBS - need to practice tracking. dropping too fast. out of control.
135x5, 185x5, 225x3, 275x3, 315x3, 345(2bf), 340(1bf) too aggressive with the final jump. should go for 335
4x5 at 285, rested 90
strength/midline
a) jumping gm: 95, 115x3
b) L-sit: 25s, 20sx3
Cond:
run 1 mile - 6:40 (felt slow running into wind)
rest 1 min
1 min ME burpees - 29
Snatch work: I just practiced HHS and HS with 65-70lbs. I need to just take a day and work on my snatch once and for all.
ReplyDeleteHBBS: 3RM was 170. Don't think I could have gone higher but it felt good
Sets 4x5 at 145. Previously did 135. These felt hard! Rested 90
Strength:
a) 75lb (first time, felt a little awkward)
b) 20s, 25s, 20, 20 (there was no "L", I just was in a ball, hovering a millimeter above the ground :)
Cond:
1 mile - 8:15 (I think this was 5 seconds slower. I stopped to walk for 10seconds, damn)
Rest-I think my rest was closer to 90 seconds by the time I got a drink from the fountain
ME Burpees in 1 min- 15.
Snatch: 200 (205 (f, 3)
ReplyDeleteWorking sets: 135 (felt so smooth here today)
HBBS 3RM: 310 (belt)
Working sets: 275 (belt)
Strength:
a) 115 (back was tired)
b) :60, :34, :27, :18
Mile - 6:19!!
Burpees - 26
Daily snatch max: 113
ReplyDeleteWorking sets at 75#
HBBS 3RM: 165
Working sets at 140
Skipped strength for back/elbow purposes.
Conditioning:
10:13 mile <-- suffice it to say that i am very upset/fiesty about this
21 ME burpees after 1 min rest
Barbell
ReplyDeleteSnatch: 179 (2# PR), missed 184
PS + HS + HHS: 125
HBBS - 300(b) sets got progressively better
4x5 at 265, rested 90
strength/midline
a) jumping gm: 95, 115x3
b) L-sit: 10,10,9,9 abs still torched from saturday GHD situps
Cond:
run 1 mile - 6:50 (first leg felt good, struggled last 1/3)
rest 1 min
1 min ME burpees - 23