5/29/14

AM
Clean & Jerk Tech - 30min (not above 67%)
+
@85% effort
20cals AD
15 Burpees to 45# plate
15cals AD
10 Burpees to 45# plate
10cals AD
5 Burpees to 45# plate
Rest 3min
x3
+
Rest 4min
+
5 Rounds:
45 Double-unders
9 UB TTB

PM
A. Power Snatch - 8min to build to heavy single
B. Power Snatch - 20 reps for time @ 85% of ""A""
C. HB Back Squat - 3,3,3,2,2; rest 3min (heavy, focus on positioning in the hole)
D. Kang Squat - 4 x 5-6; rest 2min (mod-heavy, hold bottom 1-2sec)
E. Strict Hanging Knee Raise from hollow-body hold - 5 x AMRAP UB; rest 90sec

NOTES: AM

A. Went up to 185# worked on the catch position in the squat and OH.

B.

Round1-04:07

Round2-04:08

Round3-04:23

C.

5rounds- 04:45

-PM-

A. Power snatch heavy rep 225

B. 85% 20reps @ 190# 4:54

C. 3x295- 3x315- 3x335- 2x355- 2x375

D 135x5. 165x5. 185x5. 225x4.

E. 40-26-25-25-25

5/28/14

Active Recovery/Mobility - 60min

5/27/14

AM
EMOM for 30min
Min-1 - 7 Burpees to 45# plate + 7 Strict Knees to Elbows
Min-2 - 7 Russian KB Swings @ 62# + 7 Box Jumps @ 20" (step down)
Min-3 - Airdyne @ Z1 effort
+
Mobility - 30min (hip focus)

NOTES: 

Started affecting my cardio at min 21.

5/23/2014

PM
20 UB Wallball
20 UB CTB Pull-ups
Rest 3min
x4
+
For max reps:
20 UB KB Swings @ 2p
20 UB Kipping HSPU
Rest 3min
x4
+
For max reps
AMRAP UB KB 2arm Front Squat (53# ea hand)
AMRAP UB Strict Hanging Knee Raise from hollow-body position
Rest 3min
x4

NOTES: 

A. 1:08...1:12...1:16...1:11

B. 2:38...3:00- broke at 12 on HSPU... 3:26 broke at 15 on HSPU... 4:30

HSPU were terrible. 

C. 18-10(grip gave out on knee tucks)

     21-11 "...."

     15-14 "...."

     13-19 "...."

Grip was burning after all the C2B. 

5/22/2014

AM
Snatch Tech - 30min (not above 65%)
+
4 Rounds:
250m Row @ 85% effort
5 UB Muscle-ups
30 Double-unders
+
Rest 4min
+
10 Rounds
15cals Airdyne @ 90% effort
7 Burpees

NOTES:

Wod 1- 8:59

Wod 2- 11:21

Felt dead in the airdyne after 1st round. Definitely a muscle endurance failure day rather than cardio endurance.

5/21/14

AM
Airdyne - 30min @ Z1
Mobility - 30min (prep for PM session)

PM
A. Squat Clean x1 + Push Jerk x1 + Split Jerk x1 - 5 sets of the complex; rest 3min (build to heavy)
B. HB Back Squat @22x1 - 5,5,3,3; rest 3min (mod-heavy, focus on positioning in the hole)
C1. 6"" Deficit Strict HSPU - AMRAP UB x4; rest 60sec
C2. L-sit Supine Grip PUll-up - AMRAP UB x4; rest 90sec

Notes: 

A. Worked up to 255. Easy clean but push jerk was a little wobbly.

B. 22x1

5@225

5@275

3@315

3@335

C. Strict Def. HSPU 1/0/2/2

Need lots of work.

D. L-Sit supine grip pull-up 

10/9/5/8

L-sit starts to give out pretty quick.