A. Snatch; 78% x 2 x 4 B. Squat clean thruster @ 170# – 8 minute am rap + 15 minute amrap 9 CTB pull ups 12 db power snatch @ 55# (6/H) 15 box jumps, 24” RESULTS: A. 150-155 B. 36 reps. Disappointed. Should have hammered that harder. C. 8+21. I felt like I […]
Missed Testing from CF Milford Camp. Workout #1 (8am) 750m Rows x3, rest 12 mins RESULTS: 2:21.6 2:23.8 2:27.7 Workout #2 (130pm) 2RM Clean and Jerk RESULTS: 260# (+15# from last time) Workout #3 (230pm) 20 PS @95 20 PS @135 20 PS @155 RESULTS: 51 Reps (most disappointed with this). Did […]
A. German Snatch *pause at knee + mid thigh + power catch + bottom of squat + parallel – 70% x 1 x 5 B. FS @ X3X1 x 3 x 4 sets C. Good Morning x 8 x 3 + 15-12-9-6 – 4 minute cap PC @ 115 burpee rest 15 minutes 3 minute […]
A. PC + PJ – build to a tough 5 RM B. SJ – 3.2.1.1.1, rest 2 minutes + 5 minute amrap 15 PC @ 135 15 PC @ 185 15 pC @ 235 15 PC @ 285 RESULTS: A. 215 (failed @225 3) B. 225-245-255-255-255 C. 6@235. Disappointed with this. Felt flat all […]
A. Snatch; HS B. Back Squat @ 92% x 1 x 3 + For time: 30 MU 21 C&J @ 135 2K row RESULTS: A. 195 B. 340 C. 15:52 (4:58 MUs, 7:29 2k…slow transitions. Should have rowed faster. Not feeling 100%) https://www.dropbox.com/s/bbwzjvu0zmko8m2/Jan27-30MUsPR.mp4 https://www.dropbox.com/s/yai2icrqtwz6o1w/Jan27-340%23BS.mp4
A. 3 positional snatch work (hip, mid thigh, mid hang) @ 75% x 3 sets B. Power Clean and jerk; 78% x 1 x 4 C. OHS; 3.3.3 @ 31×0 tempo + 500m row @ 98% rest 6 minutes x 4 rounds A. 150 B. 220 C. 185-195-205. Shoulders felt very tired D. 1:31.4 1:31.2 […]
3 rounds for time 20 CTB pull ups 15 burpee box jumps, 24” 10 BS @ 225# RESULTS: 11:27. My quad/hip was acting up a bit…just felt slow. CTB are getting more consistent.
A. Snatch – from below the knee – build to a tough single B. Clean + clean from below the knee + hang clean; 85% x 1.1.1 x 3 sets C. Push Press @ 175#; 8 —>1 AFAP all unbroken sets + 20 minutes on the clock 3K row 400 double unders amrap MU RESULTS: […]
A. PC; TnG reps; 5.3.2.5.3.2, rest 60 sec. bt. efforts + 10 minute EmOM odd = 3 TnG PS @ 155-165 even = 3 p-bar HSPU @ 8” deficit + C. Good Morning x 10 x 3 sets + 7 minute amrap 1 squat clean thruster @ 135 20 double unders 2 squat clean thrusters […]
A. Snatch; 85% x 1 x 3 B. Back Squat; 90% x 1 x 4 + 5 rounds @ 85% 500m row 20 burpees 20 pull ups 20 box jumps, 24” 20 kb swings, 55# rest 5 minutes bt. rounds.. switch up the order and keep the times around the same RESULTS: A. 170-180-185. I […]
