Meant to write this earlier....the next couple of weeks will be dedicated to seeing how quickly we can regain our ability to metcon. If you can, include how you felt during the conditioning, and how you felt you performed on a % basis (relative intensity). This is critical information in terms of programming for the 2014 season...
3x3 HHS
2x1 2 HHS + SB
Barbell
10x1 first pull + reset + low hang snatch, up to 80%. rest 60-90s
10x1 first pull + reset + low hang clean + split jerk, up to 80%. rest 60-90
Strength/midline:
a) 3x5 pendlay rows, rest 45
b) 3x2 snatch pulls, rest 45
c) 3x10 reverse hyper (slow down and up), rest 45
d) 3x10 tempo GH sit ups (3s down, 3s up), rest 45
Cond:
5x1 min rounds for max reps (thrusters), rest 60s between rounds
30 DU. Then with remaining time...
ME thrusters @ 155/100#
*this is meant to take 9 minutes - 5 working minutes and 4 resting minutes between work
extra:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band
3x15 ttb
Barbell:
ReplyDeleteSnatch - 145x2, 155x2, 165x2, 167x4 (no misses!)
Clean&jerk - 185x2, 205x2, 215x6
Strength:
a) 185
b) 185
c) done
d) done
Conditioning:
9, 6, 6, 5, 5 (thrusters)
Extra:
done
Had a Charlie Slack itch and did the CFM wod too:
Delete5 RFT
50 DUs
12 thrusters (95)
12 T2B
11:24
Chasing Atsushi. Fun times...
Barbell:
ReplyDeleteSnatch: 7@ 65lb, 3@75lb
Clean: 7@115lb, 3@120lb
Strength:
a)120
c)done
d)done
Conditioning:
7, 8
Only did 2 sets @90lb. I was gassed and had to force myself to get the two rounds in...was tempted to just go home and not do any. Blah.
Barbell
ReplyDelete10x1 first pull + reset + low hang snatch, up to 80%. rest 60-90s
(95x2-135x2-155x1-165x2(1miss)-175x1-185x1-195x1F) Tight hip and knee/pain
10x1 first pull + reset + low hang clean + split jerk, up to 80%. rest 60-90
(205x3-215x3-225x4) Tight hip and knee/pain
Strength/midline:
a) 3x5 pendlay rows, rest 45 Complete @185#
b) 3x2 snatch pulls, rest 45 Skipped
c) 3x10 reverse hyper (slow down and up), rest 45 subbed-superman's
d) 3x10 tempo GH sit ups (3s down, 3s up), rest 45 subbed-45# sit ups
Cond:
5x1 min rounds for max reps (thrusters), rest 60s between rounds 6-5-6-6-4
Legs gassed/rear deltoid labor
extra: Skipped out of time
Barbell:
ReplyDeleteSnatch - 135x2, 145x4, 150x4
Clean&jerk - 165x5, 185x5
Strength:
a) 185
b) 185
c) done
d) done
Conditioning: skipped