1) Hang Clean with 3-sec Pause each rep (just above the knee):
work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed Conditioning 4 rounds of: 1:00 ME Double-Unders 1:00 ME Row for Calories 1:00 ME Burpee 1:00 Rest
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Power
1) Mid Hang Power Snatch: Work to a 3rm 2) Strict Press: 1X3@70% - 90 1X3@80% - 100 1xMax Effort@90% - 115 rest as needed Accessories 1A) 3XME Strict Pull-Ups – rest 90 sec. 1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head) Conditioning 3 Rounds 250 Meter row sprint 20 DB (two dumbells) Ground to Overhead 50# 20 Dumbbell lunges 20 Box Jumps 24” Power
1) Mid Hang Power Clean: Work to a 3rm 2) Deadlift: 1X3@70% - 250 1X3@80% - 285 1xMax Effort@90% - 320 rest as needed Accessories 1A) 3X10 Bent Row – heaviest possible, rest 60 sec. 1B) 3X15 Reverse Hypers – heaviest possible, rest 60 sec. Conditioning 3 rounds for time of: 30 Russian KBS 32/24kg 7 Dips 10 Hang Power Cleans 155# ------------ Started with some squats to loosen up the body get stretched out Mid Hang - 3rm, worked up to 195. Last rep on 195 wasn't pretty but made it. Deadlift - Completed all sets. On ME hit 10 reps. Will probably use straps on next ME set, my body was fine to go 1 or 2 more reps but my grip started giving way. Didn't complete the Bent Row or Hypers WOD - My dip station was taken when I wanted to do the WOD so I ended up improvising. Had to do away with the cleans as well. New WOD - 3 rft 15 KBS 32kg 20 Box Jumps 24" 30 Double Unders 11:28 time. Felt slow, which the last two days have been rough for some reason, but working through it. Power
1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good) - 80% would be 135 2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good) - 80% would be 180 3) Bench Press: 1X5@65% - 145 1X5@75% - 165 1xMax Effort@85% - 185 rest as needed 4) Establish a 5RM Jerk from the blocks Accessories 1) 3xME Deficit HSPU 6/4″ Conditioning For time: Run 800m 30 Strict Pullups with 10# Run 800m ------------- Power - Snatch - Worked up to 145, missed at 155. Felt rough today, not nearly as smooth as I usually am Clean - Worked up to 215. Again was feeling rough and really was not feeling great about any of the lifts Jerk - Started the work but didn't complete due to time Bench - Completed all sets. On ME set hit 9 reps. Probably had 1, maybe 2 more in me, but didn't have a spotter so didn't keep going. WOD - Didn't time this. Had to go back and forth from treadmill to pullups to treadmill. Power
1) Snatch from blocks (just above knee): work to a 5rm 2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed Accessories 1) Front Squat: 3×10 AHAP 2) Glute/Ham Raises: 3×20 Conditioning For time: 15-12-9 of: Weighted AbMats 30# Wall balls Power Clean 185/135# --------------- Snatch - 95, 115, 135, 145, 155 failed on second attempt Squat - 185, 215, 245 hit 11 reps on ME Front Squat - 135, 155, 165 WOD - 16:49 The power cleans slowed me down. Thought about doing less weight but wanted to really test myself this morning and it did. BBG
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90% Accessories 1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 1b) Russian KBS: 3×20 36/24kg Conditioning 3 rounds for time of: Row 500m 50 Double-Unders 25 Thrusters 45/35# ------- Started with squats. Working through my squat cycle I was in on before starting power and want to try and finish it. Was feeling good, and after finishing sets, decided to go for a 1 rm. Hit 320 which was a 10# PR. Clean - worked up to 205# for a 3rm Accessories - Didn't do the Weighted box jumps, did the KBS. However did them with an 80# dumbbell. Didn't have a KB with me, left my 32kg at home. Didn't do the 20 because the grip on it was much harder than I thought, did 3 sets of 10. WOD - 18:02 - Felt good during the entire WOD. Was slow on the thrusters, could just tell my legs were a little worn down. |
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