A: 3 position Hang Power Clean; high, mid thigh, knee cap; 1,1,1 X3 (2 min)
B: 10 Chest to Bar pull up X5 (60 sec)
C: Row 100M @ 100% for time X3 (90 sec)
Results:
A: 185/185/1185
B: As Rx'd
C: 18.3/17.9/17.8
Sunday, August 8, 2010
Tuesday August 3, 2010
OPT 3
Complete in 60 min. 3RM front Squat (hip crease below knee cap), 2RM Snatch (2 sec between reps), 1 attempt max rep chin up (chin breaks vertical plane of pull up bar)
Results
Front Squat = 138 kg
Snatch = 80 kg
COVP Pull up = 40
10 lb pr on Front Squat and Snatch
Complete in 60 min. 3RM front Squat (hip crease below knee cap), 2RM Snatch (2 sec between reps), 1 attempt max rep chin up (chin breaks vertical plane of pull up bar)
Results
Front Squat = 138 kg
Snatch = 80 kg
COVP Pull up = 40
10 lb pr on Front Squat and Snatch
Thursday July 29, 2010
3 rounds for time
Deadlift 21 reps 185#
50 Double unders
result
5:04
went as fast as I could
Deadlift 21 reps 185#
50 Double unders
result
5:04
went as fast as I could
Wednesday July 28, 2010
10/9/8/7/6/5/4/3/2/1
Dips
GH Raise
+
100 GHD sit ups for time
Results
Dips done with 40# DB
subbed nordic raise for GH raise
+
6:45
Abs were sore. Back is still tight and its 2 weeks later as I type this. Bummer.
Dips
GH Raise
+
100 GHD sit ups for time
Results
Dips done with 40# DB
subbed nordic raise for GH raise
+
6:45
Abs were sore. Back is still tight and its 2 weeks later as I type this. Bummer.
Tuesday July 27,2010
10 min HSPU Practice
+
5 sets @full effort
25 UB wall ball 20#/10ft
20 Hang PC 105#
15 KBS 2 pood
Results
2:25/2:25/2:35/2:45/2:30
Total = 12:40
+
5 sets @full effort
25 UB wall ball 20#/10ft
20 Hang PC 105#
15 KBS 2 pood
Results
2:25/2:25/2:35/2:45/2:30
Total = 12:40
Saturday July 24, 2010
10 min muscle up practice
+
2 min timer - 10 burpees and run 400 m X5
+
4X 4 sets of 5 toes to bar (45 sec between sets)
Result
Muscle up - worked on multiples
Run - 1:50/2:10/2:30/2:17/2:16
Knee to elbow as rx'd
+
2 min timer - 10 burpees and run 400 m X5
+
4X 4 sets of 5 toes to bar (45 sec between sets)
Result
Muscle up - worked on multiples
Run - 1:50/2:10/2:30/2:17/2:16
Knee to elbow as rx'd
Thursday July 21, 2010
For time:
15 snatch - 135#
15 HSPU - 2" off ground
15 L Pull uo
15 HSPU - 2" off ground
15 snatch - 135#
result
12:50
Need to do this again. Snatch was slow. I know I can go faster.
15 snatch - 135#
15 HSPU - 2" off ground
15 L Pull uo
15 HSPU - 2" off ground
15 snatch - 135#
result
12:50
Need to do this again. Snatch was slow. I know I can go faster.
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