140429

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Power

1) Mid Hang Power Snatch: Work to a 3rm

2) Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3XME Strict Pull-Ups – rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

Conditioning

10 minute AMRAP of:

200′ Shuttle Run (50′ sections)
20 DB (two dumbells) Ground to Overhead 50/35#
50′ HS Walk
20 DB Burpee 20″ Box Overs 50/35#

 

Do Work…

 

18 thoughts on “140429”

  1. 1) 165
    2) 95-105-115 x 9.5

    a) 10-9-9
    b) 20-25-25

    Cond 1+7
    40# DBs, burpees box over took forever…

  2. Connectivity: done

    3rm mid hang Snatch: 185
    Strict Press: 115,135, 150×6

    Strict Pull-up(pronated grip): 16,12,11
    Weighted sit-up: 53,60,60

    Cond: 1 round

    Fatigued HS walks. Damn.

  3. Power

    3RM Hang PS- 180#
    Strict Press- 115×3, 135×3, 150×11

    ACC

    Strict pull ups- 20, 13, 8
    Weight sit ups- 50#, 60#, 65#

    Will hit conditioning later

  4. Power:
    1) 145#
    2) Based off 135# 4 reps complete @ 90%

    Accessories:
    1a) 11,8,8
    1b) 50, 55, 65#

    Condtioning:
    Did yesterday’s scaled to 135# cleans and ring dips for MUs Time: 11:32

  5. Power
    1) DND lower back is jacked
    2) 95/115/120+8

    Acc
    1) just did 3 sets of fast single 15. Shoulder lat issue
    2) 35/44/53 kettlebell

    Cond
    1rd + run + 10 STOH —stayed safe on lower back.

  6. M/35/155/5’9″
    Connectivity
    Done
    Power
    1)105( low back is screaming from yesterday)
    2)72-82-92×3
    Acc
    1a)10-9-8
    1b)15-17-17×6/15×2/bwx2
    Cond
    DND, did srints on the row 0:30 on 0:30 off x6

  7. Power
    1.) 185#, could’ve gone heavier but still babying my shoulder
    2.) 6 @ 140#

    Accessories
    1a.) 14 across
    1b.) 45# DB

    Cond
    1 round + 4 GTOH

  8. Power
    2) 95/110/120×8

    Accessories
    1A) 12,11,10
    1B) #50 DB

    Conditioning:
    1+14 GTOH
    -few cart wheel handstand walks thrown in for good measure.

  9. Power
    1) 135# – meh
    2) 80 / 95 / 8 @ 105

    Accessories
    1a) 8 / 7 / 6
    1b) 3X10 @ 20#

    Conditioning
    DND – did my gyms workout

  10. Connectivity: done
    Power: 1) mid hang power snatch 175
    2) 145×3, 170×3, 190x 6
    ( this sucks why can I strict press more than I can snatch! )
    Acc: a) 12,12,12
    B) 25 across
    Con: DND

  11. Power:
    1.) 175, 195, 210x1f behind
    2.) 115, 135, 150×3

    Acc:
    1a.)15, 14, 13
    1b.)20, 25, 30

    Conditioning:
    1 + 17 g2Oh

  12. Connectivity
    Done

    Power
    1)115
    2)85,95,110-5

    Accessories
    1a) 12,10,7
    1b) 25,30,35

    Conditioning
    1rd, 7gtoh 35#

  13. M/28/#155/NorCal
    Connectivity
    Done
    Hands are tore up so will take a few days off.

  15. Power
    1) 185
    2) 9 @ 115
    Acc
    1a) 12/10/8
    1b) 40/50/60 lb
    Cond
    1 round + 50 feet on the 2nd sprint. The DB GTO were harder than I anticipated after deads yesterday.

  16. Mid hang power snatch- 3x bar, 40, 50, 60, 70, 75
    OHP- 3×41, 48, 10×53
    Strict pull-ups- 7, 7, 6
    Weighted sit-ups- 10x 10#, 20#, 30#

    Went and jogged a few 100m’s on the track

  17. 1) Mid Hang Power Snatch: Work to a 3rm

    Balls

    2) Strict Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed
    3@105#,3@115#,4@125#

    3A) 3XME Strict Pull-Ups – rest 90 sec.

    11/12/12

    3B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec.(Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)

    50#

    4. 10 minute AMRAP of:

    200′ Shuttle Run (50′ sections) (row)
    20 DB (two dumbells) Ground to Overhead 50/35#
    50′ HS Walk (skipped, no space)
    20 DB Burpee 20″ Box Overs 50/35# (subbed with burpees)

    2rnds

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