Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up
BB Gymnastics:
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec
120# for 1 set
Failed lo and high on 2nd set
Finished out last 5 @ 115#
Metcon:
*With a running clock and no rest between:
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
6 minute AMRAP of:
15 Hang Power Cleans @ 115#
15 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
4 minute AMRAP of:
10 Hang Power Cleans @ 115#
10 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
Scores:
R1 HH=1:10
AMRAP1=70 reps
R2 HH=:42
AMRAP2=45 reps
R3 HH=:42
Cash out:
5 min stationary bike
Friday, April 19, 2013
Thursday, April 18, 2013
130418 2-Position Clean + Jerk
Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10
BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7
Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps
*Rest 2 minutes.
Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.
Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10
BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7
Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps
*Rest 2 minutes.
Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.
Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15
Tuesday, April 16, 2013
130416 High Bar Back Squat
Buy in:
5 min jump rope
5 min DROMs
Snatch Grip Squat Press 45# x 10 x 3
Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed
Questionable depth on last set.
Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31
Cash out:
5 min stationary bike
Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed
Questionable depth on last set.
Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31
Cash out:
5 min stationary bike
Monday, April 15, 2013
130415 Snatch
Buy in:
3 min jump rope
5 min DROMs
Burgener warm-up
BB Gymnastics:
Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)
Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.
Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31
Cash out:
5 min stationary bike
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)
Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.
Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31
Cash out:
5 min stationary bike
130414 Snatch & Front Squat
Buy in:
BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.
All snatches perfect. Err'd on the heavy side for front squats.
Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps
Done with Karen.
Cash out:
800m run
5 min Airdyne
5 min DROMs
35# KB Goblet Squat x 15
35# KBS x 15
GHD Sit-ups 15 x 2
Burgener warm-up
BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.
All snatches perfect. Err'd on the heavy side for front squats.
Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps
Done with Karen.
Cash out:
800m run
Friday, April 12, 2013
130412 Hang Clean + Push Jerk
Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10
BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3
Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35
First set of 12 HSPUs unbroken. That's a PR.
Cash out:
5 min stationary bike
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10
BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3
Metcon:
3 rounds for time of:
40 Split Jumps
15 Pull-ups
Time: 10:35
First set of 12 HSPUs unbroken. That's a PR.
Cash out:
5 min stationary bike
Thursday, April 11, 2013
130411 High Bar Back Squat
Buy in:
3 min jump rope
5 min DROMs
3 rounds of:
10 45# thrusters
5 pull-ups
Strength:
HBBS (based off 130129):
4X4 @ 70% – rest 30 seconds205 185
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.
Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B
Cash Out:
5 min stationary bike
4X4 @ 70% – rest 30 seconds
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.
Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B
Cash Out:
5 min stationary bike
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