120816 Heaving Snatch Balance

Buy in:
10 Burpees
5 min DROMs
Pull-ups: 8-6-5-5-4

Strength:
7X2 Heaving Snatch Balance – heaviest possible rest 45 sec.
115# x 2 x 4 | 120# x 2 x 3

Metcon:
20 minutes to complete (not for time)…
5 rounds of:
-ME HSPU (regionals standard) (scaled w/ step under head)
-8 Seated Shoulder Press: Heavy (95#)
-8 Good Mornings: Heavy (95#)
HSPUs: 7-8-7-5-5

Got through everything with 26 sec to spare.

120815 Hi-Hang Snatch

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-6-5-5-4
Burgener warm-up

Strength:
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch.
135#
135 went up well. Thought I had 145# but failed twice. Should have used 140#.

Metcon:
3 rounds for time of:
5 KB Snatches Left Arm 24/16kg (45# DB)
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m
Time: 15:14

Cash out:
5 min stationary bike
stretching

MFS:
1/1/1

120813 5 x 5 Strength

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-6-5-5-4
3 rounds of:
10 squats
10 push-ups
15 sit-ups

Strength 5 x 5 (heavy):
Power Cleans 95-115-135-150-160

Back Squat 135-175-205-230-250
Last rep tough

Bench Press 135-150-160-180-200
Last rep tough

Metcon:
Off

Cash out:
Preacher Curls 55# x 15 x 2
Bar Dips 2 x 12
Cable Pull-Through 7# x 15 x 2

MFS:
2/3/5

120812 Roadwork

Conditioning:
3.5 mi run w/ 9 Fartleks (lightpost to lightpost)

Pull-ups: 8-6-5-5-4

120811 Roadwork

Conditioning:
20mi bike ride (easy pace)
Time: 1:21:00 (19.8mi)

120810 Strength

Buy in:
800 m run
5 min DROMs
Pull-ups: 7-6-5-4-4

Strength:
All 5 x 5 (light)

Overhead squat:
65-85-95-115(4)-115

Power Cleans
95-105-115-125-135

Bench Press:
135-140-145-150-155

Metcon:
Off

MFS:
1/1/1

120809 Roadwork

Getting in some base roadwork for the Mudder in September.

Pull-ups: 7-6-5-4-4
Glute Bridge: 3 x 15

Run 3 mi

MFS:
2/2/3