Some PRs from the past that I missed on here:
Hang Snatch: 215 PR
Deadlifts: 365x5 reps PR
Deadlift: 425 PR
OHS: 225x5 reps PR
Jerks: 245x3 PR
Clean: 245x3 PR
Clean: 280 PR
Sunday 27 Dec 2015
[1] Rest
Monday 28 Dec 2015
*AM:
[1] OHS: 3-3-3-3
Weights: 185, 205, 225, 235
[2] 6 Rounds for time:
5 Bar Muscle Ups (UB)
10 OHS @ 135# (UB)
30 Double Unders
Time: 13:02rx
*PM:
Strength (Deload week):
[1] Snatch: 10 rounds – Every 90 seconds, complete:...
-1x squat snatch (Start at a moderate weight and work up to a max for the day)
Weights: 135, 155, 175, 185, 195, 205(miss), 205
[1] Snatch: 10 rounds – Every 90 seconds, complete:...
-1x squat snatch (Start at a moderate weight and work up to a max for the day)
Weights: 135, 155, 175, 185, 195, 205(miss), 205
[2] Back squat: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 265, 285, 300(x10) *I accidently did the wrong %s... stupid APP.
[3] 20mins in Sauna. *we didn't feel like doing a metcon.
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 265, 285, 300(x10) *I accidently did the wrong %s... stupid APP.
[3] 20mins in Sauna. *we didn't feel like doing a metcon.
Tuesday 29 Dec 2015
Strength (Deload week):
Strength (Deload week):
1) Push press: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 95, 115, 125
2) Clean: 10 rounds – Every 2 minutes, complete:...
-1x squat clean (Start at a moderate weight and work up to a max for the day)
Weights: 135-155-185-205-225-245-260-275 (no misses!)
Work Capacity:
Complete each of the following for time:
3) 21-15-9 reps of:
-Deadlift(315#/225#) @ 275lbs
-Ring dips
Time: 5:38
*Rest 3 minutes, then,
4) 9-6-3 reps of:
-Clean (225#/155#)
-Bar muscle up Toes To Bar x2 Reps (18-12-6)
Time: 7:34
*Portion 3 and 4 are to be scored separately. Note your times for each in comments. Scale as needed.
Wednesday 30 Dec 2015:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 95, 115, 125
2) Clean: 10 rounds – Every 2 minutes, complete:...
-1x squat clean (Start at a moderate weight and work up to a max for the day)
Weights: 135-155-185-205-225-245-260-275 (no misses!)
Work Capacity:
Complete each of the following for time:
3) 21-15-9 reps of:
-Deadlift
-Ring dips
Time: 5:38
*Rest 3 minutes, then,
4) 9-6-3 reps of:
-Clean (225#/155#)
Time: 7:34
*Portion 3 and 4 are to be scored separately. Note your times for each in comments. Scale as needed.
Wednesday 30 Dec 2015:
Strength:
1) Pause front squat: 10 rounds – Every 90 seconds, complete:...
-1x Pause front squat (5 second pause in bottom position. Work up to a max for the day)
Weights: 135-185-205-225-245-255-265-275
1) Pause front squat: 10 rounds – Every 90 seconds, complete:...
-1x Pause front squat (5 second pause in bottom position. Work up to a max for the day)
Weights: 135-185-205-225-245-255-265-275
2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 10x burpee box jump overs 24in/20in
-Even minute: 20m(65ft) Handstand Walk
Complete RX.
Work Capacity:
3) Complete the following for time:
-2,000m row
*Go for PR. All Out Effort.
Time: 7:54 (PR)
Thursday 31 Dec 2015
*Snowboarding Hakkoda
Friday 1 Jan 2015
*Sleep / Rest Day
Saturday 2 Jan 2015
*Snowboard APPI
-Odd minute: 10x burpee box jump overs 24in/20in
-Even minute: 20m(65ft) Handstand Walk
Complete RX.
Work Capacity:
3) Complete the following for time:
-2,000m row
*Go for PR. All Out Effort.
Time: 7:54 (PR)
Thursday 31 Dec 2015
*Snowboarding Hakkoda
Friday 1 Jan 2015
*Sleep / Rest Day
Saturday 2 Jan 2015
*Snowboard APPI