Tuesday, August 13, 2013

20130814.wed

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell - warm up with the workout in mind
3x2 full snatch up to 80%, rest 90
snatch efficiency - 2 min amrap full snatch at 80% (note make/miss)

3x2 full cnj up to 80%, rest 90
cnj efficiency - 2 min amrap full cnj at 80% - SJ (note make/miss)

9x2 clean pulls at >100%, rest as needed

Cond
4 rounds, rest 1:1
row 500m
21 KBS 1.5/2

extra
10 mins freestanding HS turn practice

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4 comments:

  1. UnknownAugust 15, 2013 at 8:42 AM

    Snatch: 145
    Snatch Eff: 7 reps, missed reps 7 & 8

    Clean: 189
    Clean Eff: 5 reps

    Clean Pulls: 240

    Conditioning: ~17 mins (swings 1.38453401 pood, took 1/2 rest)

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  2. UnknownAugust 15, 2013 at 9:13 AM

    Snatch 3x2: 93
    Snatch eff @ 103#: 6 reps

    Clean 3x2: 103
    Clean Eff @113: 5 reps (back didn't feel right)

    Conditioning (rowing only, no kbs): 2:13, 2:12, 2:26, 2:16

    ReplyDelete
  3. SteveKpaAugust 15, 2013 at 9:33 AM

    Snatch: 165
    Efficiency: 7 reps, 2 misses (9 pulls)

    Clean: 215
    Efficiency: 185 PC (back was not feeling it)

    Clean pulls: 265

    Conditioning: 2:40, 3:00, 3:06, 3:14

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