140506

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As the cycle progresses, the weight and and overall demand on the CNS will obviously be increasing. If you start finding it hard to physically complete all the work, make the Power Lifts and Accessory work the priority. You may find it necessary (depending on the level of volume you’re already accustom to) to limit your metcons to 2-3 a week. When in doubt refer to RULE #3.

Power

1) Tall Power Snatch: work to a 3rm

2) Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1A) 3X10 Weighted Strict Pull-Ups, AHAP – 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

1) 3 rounds of:

1:00 ME HS Walk (for total distance)
1:00 Rest

2) 3 rounds for time of:

10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees (later jump over bar)

 

Do Work…

18 thoughts on “140506”

  2. Power:
    1.) 95, 110, 125
    2.) 125, 140, 155×2

    Acc:
    1a.) 20, 20, 24×9
    1b.) 30, 35, 40

    Conditioning:
    1.) 64′(44’UB*PR), 46′, 36′
    Total: 146′
    2.) 8:43 Rx

  3. 1) 140 (did vertical hi-hang, tall power snatch wasn’t happening)
    2) 95/110/120×7 woo

    a) 10#
    b) 25/30/35

    Cond 8:46
    ouch

  4. Power
    1) suck at this — 75#. Not sure if I’m doing it right
    2) 100#, 115#, 130×6

    Acc
    1) unbroken with 15# kb
    2) 55#

    Cond
    1) didn’t measure. Felt real good in these.

    2) 7:31

  5. Power
    1.) 95#
    2.) 4 reps @ 145#

    Accessories
    1a.) 30# vest
    1b.) 45#

    Cond
    7:43

  6. Power
    2) 100/115/130×6

    Accessories
    1A) #10
    1B) #50

    Conditioning:
    9:17

  7. Tall P Snatch: 105
    Strict press: 125,140, 155×6
    Pull-ups: 3×10@ 18
    Situps: 50,55,60

    Cond: 10:08 I’m fat

  8. Done yesterday, didn’t get to post

    Power
    1) 155
    2) 215, 240(5), 270-3

    Accessories
    1a) 125, 135, 145
    1b) Sub: Hug-a-twinkie BW, 10, 10

    Conditioning
    7:14 – 10′ rope climb from seated position.

    • Todays:

      Power
      1)75
      2) 90, 105, 115-3

      Accessories
      1a) 5, 10, 15
      1b) 30, 35, 40

      Conditioning
      1) 10,22,20
      2) 11:14 @ 105#

  9. Power:
    1) 115 (wow that sucked)
    2) based off 135# 4 reps @ 95%

    Accessories:
    1a) 20#
    1b) 60, 65, 65#

    Conditioning:
    11:40 Rx

  10. Very limited time

    Tall snatch up to 135

    Press- 125×5, 140×3, 155×6

    Weighted pull-ups- 25, 35, 6+4 w/ 45
    Sit ups all done with 65#

  11. M/28/#155/NorCal
    Power
    1.#95
    2. #90×5, 105×3, 115×7

    Accessory
    1a. #15, 18, 25
    1b. #15, 30, 45

    Conditioning
    1.DND
    2. 10:04 RX

  13. Power
    1) 115#
    2) 90 / 100 / 7 @ 110

    Conditioning
    1) Did without measuring
    2) 8:58

  14. 1) 95, 115, 135, 145

    2) strict press: 115, 130, 145

    w. strict pull-ups: 3×10 @ bw

    w. sit-ups @ 25#

  15. All in kg
    1) Tall Power Snatch work to a 3rm@37.5 Then hip power snatch 3rm@55
    2) BSQ 3×80,3×90,10×100(ME) (last day of catching up)
    3) Strict press 5×45,3×50,5×55(ME)
    4) 3×10 FSQ 70/75/80
    5A) 3×10 weighted strict pull ups AHAP rest 90 sec 5/7.5/10kg
    5B) 3×10 weighted sit-ups, AHAP rest 90 sec
    with KB 24/32/32

    Had to ditch conditioning and connectivity.

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