130926 Active Rest Day

A.M.
10mi cycling

P.M.
10.5 mi skate on the longboard. EPIC!

130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk

130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

 Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

130923 High Bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@65%, 155
1X8@70%, 170
1X8@75%, 180
 – rest 2 minutes.

 Metcon
 3 rounds:
7 Front Squats @ 70% 150#
21 KBS @ 24kg/16kg (55# DBS)
50 double unders
For time.
Time: 14:11

Cool down:
Walk

130920 Rest Day

4.5 mi run in 40:42

Nice easy pace.

130919 3-position C&J

Warm up:
15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j's felt good. Increased the pull-ups from last week, b and c stayed the same.

130918 High-bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@70%, 170
1X6@75%, 180
1X4@80% 195
 – rest 2 minutes.

 Metcon
 3 rounds:
400m Run
7 Front Squats @ 70% 150#
For time.
Time: 9:16

Cool down:
Walk