[1] Rest
Monday 20 April 2015
[1] 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
*Alternate between [2a] and [2b]
Weight: Up to 185(PR), missed 195 on third snatch.
*Rushed it a little, was excited for PR and tried to touch and go.
[2] FS/BS Week 2 / Day 1 – rest 90 sec.
4x7/13 at 70% (1RM FS)
Weight: 215
[3] For TIme:
75 Double Unders
50 Target Burpees at 6" above reach
25 Hang Power Snatches 135/95
50 Target Burpees at 6" above reach
75 Double Unders
Time: 16:36rx (Snatches as 5x5, burpees super slow like death
75 Double Unders
50 Target Burpees at 6" above reach
25 Hang Power Snatches 135/95
50 Target Burpees at 6" above reach
75 Double Unders
Time: 16:36rx (Snatches as 5x5, burpees super slow like death
Tuesday 21 April 2015
[1] 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
Weight: Up to 225, missed 235
[2] 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
Weight: Up to 215 with no pause
[1] 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
Weight: Up to 225, missed 235
[2] 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
Weight: Up to 215 with no pause
[3] Death By Calorie Row:
Starting at 2 Calories, Row EMOM until you can no longer perform the required work in the minute. Add +2 Calories to each minute.
Starting at 2 Calories, Row EMOM until you can no longer perform the required work in the minute. Add +2 Calories to each minute.
Score: completed 16 of 20
~ 5 Minute Rest ~
[4] Death by Shoulder to Overhead at 115/75 lbs
Starting at 2 Reps, Perform the exercise at EMOM until you can no longer perform the required reps in the minute. Add +2 reps to each minute.
[4] Death by Shoulder to Overhead at 115/75 lbs
Starting at 2 Reps, Perform the exercise at EMOM until you can no longer perform the required reps in the minute. Add +2 reps to each minute.
Score: completed 20 under 30 secs. Quit from there, shoulder was getting overworked; but met my goal.
Wednesday 22 April 2015
[1] 5 Sets of the following Snatch complex:
6x Snatch Grip High Pulls, from the High Hang (pockets) position + right into High Hang Snatch (squat) - Find max weight for complex, rest as needed.
Weight: 115, 135, 145, 145, 155
[2] FS/BS Week 2 / Day 2 – rest as needed.
4x7/13 at 94% of Monday's weight.
Weight: 205
6x Snatch Grip High Pulls, from the High Hang (pockets) position + right into High Hang Snatch (squat) - Find max weight for complex, rest as needed.
Weight: 115, 135, 145, 145, 155
[2] FS/BS Week 2 / Day 2 – rest as needed.
4x7/13 at 94% of Monday's weight.
Weight: 205
[3] 15 Rounds for time:
5 Wallballs 20/14 at 10/9 foot target
3 Deficit Hand Stand Pushups with 45/25lb plates
1 Power Clean at 205/125
[4] 15 Minutes, choose a gymnastics skill and work on it (Muscle Ups, Handstand Walks, Rings, etc...)
Time: 14:59rx
Thursday 23 April 2015
[1] Rest
5 Wallballs 20/14 at 10/9 foot target
3 Deficit Hand Stand Pushups with 45/25lb plates
1 Power Clean at 205/125
[4] 15 Minutes, choose a gymnastics skill and work on it (Muscle Ups, Handstand Walks, Rings, etc...)
Time: 14:59rx
Thursday 23 April 2015
[1] Rest
Friday 24 April
[1] Snatch: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 150/68kg, 165/75, 175/79.5, 185/84x3
[2] Clean & Jerk: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 185/84, 205/93, 215/9.5, 225/102
[1] Snatch: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 150/68kg, 165/75, 175/79.5, 185/84x3
[2] Clean & Jerk: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 185/84, 205/93, 215/9.5, 225/102
[3] FS/BS Week 2 / Day 3 - Rest as needed
3x4 Front Squats @ 60%
Weight: 205 from ground
[4] Snatch Pull: 3x2x100%
http://www.catalystathletics.com/exercise/97/Snatch-Pull/
Weight: 215
Saturday 25 April 2015
[1] Rest
3x4 Front Squats @ 60%
Weight: 205 from ground
[4] Snatch Pull: 3x2x100%
http://www.catalystathletics.com/exercise/97/Snatch-Pull/
Weight: 215
Saturday 25 April 2015
[1] Rest
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