120926 Hang Squat Clean & Jerk

Buy in:
4 min jump rope
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
155-155-165-175-180

Metcon:
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″ (bench)
21 KBS 24/16kg (50# DB)
28 Shoulder Touches
Time: 11:41

MFS:
1/1/1

120925 1RM Weighted Pull-up; 1mi run

Buy in:
5 min stationary bike
5 min DROMs
2 rounds of:
10 bar dips
20 sit-ups

Strength:
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
35#

Run 1 mile – for time.
Time: 6:21

MFS:
1/2/1

120924 1RM Back Squat

Buy in:
1000m run

Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#
-then-

30 minutes to establish a 1RM Back Squat.
295# 305#(f)

Extremely disappointed in this effort. I am a little fatigued from yesterday's bike ride so maybe that has something to do with it, but -25# from a PR(320) is not what I expected.

120923 Cycling

120922 Overhead strength

Buy in:
400m run
5 min DROMs
Pull-ups: 4 EMOM for 10min

Strength:
Overhead Squat: 5 x 5
115-125-135-135(4)-135(4)

115# x 2 Snatch EMOM for 10min
Sets 4-5-6-7&9 had 1 failed rep each.

Metcon:
Off

120921 Hang Squat Clean & Jerk

Buy in:

5 min stationary bike

5 min DROMs

2 rounds of:

10 OHS

7 dips

20 sit-ups

Strength:
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
155# x 1; 165# x 3; 170# x 3

Metcon:
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg (55# DB)
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75# (95#)
*Rest 1:00 after each round.
Score: 164

120920 Roadwork

Ran with Mike Welsh through Salt Lake City early this morning.