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Thursday, 10.11.12 – Make-up/Skill/Recovery
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Testimonials
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{ 13 comments… read them below or add one }
60 min mobility work
being
A1. standing press @ 12X1; 5,4,3,2,1; rest 3 min
A2. pronated medium grip chin ups @ 21X0; 5,4,3,2,1; rest 3 min
A1. 95-105-125-135-140
A2. Complete
+
Muscle Up – really close to getting it, much better kip
Handstand walk practice
+
Tabata AirDyne -80 cals
SHE
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough + 10 hard row pulls]
Complete. Didn’t count rounds. Noticed that I have lost my kipping pullups. Used the 88lb KB.
A. Power snatch, 5 x 5 @ 60% 1RM; begin a set every :60
B. Power snatch, 5 x 4 @ 67% 1RM; begin a set every :60
C. Power snatch, 5 x 3 @ 73% 1RM; begin a set every :60
D. Power snatch, 5 x 2 @ 77% 1RM; begin a set every :60
A. 126
B. 140
C. 153
D. 161
complete, all touch-and-go
A. Clean & jerk, 20:00 technique work
B1. Thruster, 4 x 8 continuous (no pauses!), add weight each set; :60 rest
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest
C2. Dips, strict unweighted, 4 x :90; :60 rest
A. Complete with and without oly shoes
B1. 65, 75, 85, 100
B2. 27.5X3, 30X2, 30X2, 30X1
C1. 65, 75, 85, 100
C2. 11, 12, 12, 12
The fact that I can do 47 strict dips in one day is amazing to me. SHE is working!
10:00 @ steady pace of [5 ring push-ups + 5 toes-to-bar + 10 double-under]
9
5:00 rest
10:00 @ steady pace of [5 burpees + 5 pull-ups + 100m run]
7+6
5:00 rest
10:00 @ steady pace of [5 glute-ham sit-ups + 5 Russian kettlebell swings, tough + 10 hard row pulls]
7+18
SHE, see jessie
A. worked on catching low on the clean and footing on the jerk, then worked on TnG reps
B1. 75/85/90/95
B2. 3/3/3/3 all without weight, minimal kip…
C1. 45/65/85/95 these feel like my tailbone is dislocating
C2. 4/4/5/4 strict makes a huge difference! sheesh.
OPT being – Stephen variation
A1. Clean- 2,2,1,1
A2. 10 CTB pull-ups x 4
A3. 400m run x 4 x 5:00 rest
A1. 185# for all
A2. 10, 8/2, 8/2, 7/3
A3. Complete
+
some ring dip work
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
13 rounds (10,075 total)
Squat: 325
Bench: 225
PC: 225
16:28
OPT will
part 1:
A. power clean off blocks – high position start; 2,2,2,2; rest 3 min
B. clean pulls – 120% max clean – 3 x 3; rest 2 min
C. power clean x 1/PP x 2/split jerk x 3; rest 90 sec x 5 – 80% effort – work on foot work
rest 6+ hours
part 2:
5 rds for time:
Row 250 m
10 KBS – 2pd/1.5pd
A. 185, 195, 205, 215
B. 295 for all sets
C. 185 for all sets
+
7:55
See McNaughton
Squat 315
Bench 265
Pc 155
15 rounds totaling 11050
9:48
Went 1,050 over.
Forgot to stop in middle of round 13
10,000lbs see McNaughton
Squat 275
Bench 185
Power Clean 155
16 rounds and a squat: 13:30
Olympic lifting
Clean work
Hang cleans from toes 3(20k) 3(20k) 3(25k)
Clean footwork
Hang cleans warmup 3(25) 3(27.5)
Hang cleans 3(30) 3(32) 3(32) 3(35) 3(37) 3(37)
Rack jerks 3(20) 3(20) 3(27.5) 3(32.5) 3(32.5) 3(35) 3(37.5)
Hang clean pulls 5(37.5) 5(37.5) 5(37.5)
Front squats 5(35) 5(35) 5(35)