3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell:
snatch: work up to a heavy single ~ 90%, then do 3x1 at that weight
5x2 HHS at 75-80% of heavy singles, rest 60
cnj: work up to a heavy single ~ 90%, then do 3x1 at that weight
5x2 HHC+PJ at 75-80% of heavy singles, rest 60
FS: CAT style
3x3 at 80%
conditioning: this is meant to be more of a sprint than a marathon
20 KB snatches - try to keep it evenly split
3x3 at 80%
conditioning: this is meant to be more of a sprint than a marathon
20 KB snatches - try to keep it evenly split
1 burpee
18 KB snatches
2 burpees
...
2 KB snatches
10 burpees
midline:
4x5 windmills (each arm)
3x1 min ab plank
Barbell:
ReplyDeleteSnatch - 185x1, 195x1(f)
3x1 - 185 (misses; felt like shit here)
HHS - 135 (1 miss; felt slow)
CnJ - 205
3x1 (skipped)
HHC (skipped)
FS:
205 (back felt loose)
Conditioning:
9:55 (felt good here)
Midline:
done
Barbell:
ReplyDeleteSnatch - 110, 115(f)
3x1 - 110
HHS - 95
CnJ - 150
3x1 - 150
HHC - 125
FS:
195 (super hard)
Conditioning:
Skipped
Midline:
done
Snatch: just did single Hang Snatch at 70lbs
ReplyDeleteClean: 135
3x1 @ 135 (pressed out at top...was a tad ugly)
HHC- 110, 110, 115, 115, 115 (should have gone up 5lbs)
Skipped Front squats - no rack
Conditioning- not sure on time. Used a 20lb KB.
12:12 (subtracted 20 sec for the late start). need to minus 2-3 mins or so for diaper time so about 9:12-9:45?
DeleteBarbell:
ReplyDeleteSnatch - 135, 155, 175, 190 (f), 195
3x1 - 185 (misses)
HHS - 135x2, 145x3
CnJ - 135, 185, 225, 245
3x1 225
HHC 185, 195x4
FS: skipped - no rack
Conditioning:
9:02
Midline:
windmills: 45, 65x3
Monday, October 14, 2013
ReplyDelete20131015.Tuesday
Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
165#
Barbell:
snatch: work up to a heavy single ~ 90%, then do 3x1 at that weight
195# felt good
5x2 HHS at 75-80% of heavy singles, rest 60
155#
cnj: work up to a heavy single ~ 90%, then do 3x1 at that weight
270# clean PR
265# C and SJ PR
5x2 HHC+PJ at 75-80% of heavy singles, rest 60
215# all sets
FS: CAT style
3x3 at 80%
conditioning: this is meant to be more of a sprint than a marathon
20 KB snatches - try to keep it evenly split
1 burpee
18 KB snatches
2 burpees
...
2 KB snatches
10 burpees
11:15 +-
midline:
4x5 windmills (each arm)
3x1 min ab plank
Completed