Thursday, 02.27.14

Power Snatch

65x5

75x4

85x3

95x2

115x0

97.5x1, 1, 2

97.5x3

97.5x2,1

Snatch High Pull

112.5x3

112.5x3

112.5x3

Hang Power Clean

127.5x3

Bench Press

55x5

85x4

95x3

105x2

87.5x7

77.5x9

Shoulder Press

42.5x10

42.5x10

42.5x10

42.5x10

42.5x10

Monday, 01.07.13

Front Squat

55x5

85x4

115x3

145x2

155x1

140x3

125x5

Pull-up

Strict/Neg = 1/4

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

4, 4, 3, 1, 2, 1

WOD

3 Round for Time:

30 Squats

7 Ring Dips (blk band assisted)

10 hang power cleans 75#

Score: 6:57

Tuesday, 05.29.12

Strength: Clean. Find a 1rm 
My previous PR is 145 but I was only able to hit 135 and that took multiple tries.  I just wasn't feeling it today! 
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm: 
- 1 Muscle Clean 
- 1 Hang Power Clean 
- 1 Power Clean 
- 1 Clean 
- 2-5 Pull Ups (pick # based on ability to finish within the minute) 


I ended up stripping my weight on this down to 85# because of the muscle clean.  

Wednesday, 05.16.12

Skill: Max Height Box Jump, 1 rm.
38.5"

Conditioning: 
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start

Wednesday, 04.18.12

SWOD: 5x3 @ 115 (80% 1RM)

Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between

25 Rounds +3 HPC + 1 sit-up

Tuesday, 03.13.12

Strength: Deadlift 3-3-3-3-3
125, 155, 175, 195, 205

Conditioning: "DT".  Compare to 7.15.11
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
15:31 rx  PR (Last one 20:28)

This one was super HARD!  There are few workouts I have done that I have been tempted to quit in the middle of.  This one I was tempted at the beginning of.

This weight felt very heavy.  The last 1RM hang power clean I could find was 95# on July 18, 2010.  Granted, I think I've improved a little bit since then, it gives me an idea of what my 1RM hang power clean might be now, and it's probably not that much more than 100#.  

Once I started fatiguing, I began dropping the weight after single push jerks, which was really inefficient. With some excellent coaching advice, I was able to break it down and string together more at a time before dropping the bar.  This helped immensely and I'm sure that's why I was able to PR by almost 5 minutes!

Thursday, 03.08.12

Power Cleans:  1,1,1,1,1,1,1

 105,115,120,125,135,142(fail),136 PR!! 140(fail)

I am SO excited!  I have been stuck at 125 on my power cleans for months and months.  Today I was able to PR by 11 pounds! New PR = 136

Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 60-70% of today's heaviest single
95#

11.8.11

SWOD:Power Cleans: 2, 2, 2, 2, 2 65, 85, 105, 115, 125

Metcon:5 Rounds of:
6 Hang Power Cleans @ 100# (80% of today's top 2 rm)
12 Toes to Bar
250m Row:57, :57, :58, :57, :57