140509

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Power

1) Snatch from blocks (power position): work to a 3rm

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

Accessories

1) Front Squat: 3×10 AHAP

2) Glute/Ham Raises: 3×20

Conditioning

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#

 

Do Work…

12 thoughts on “140509”

  1. 1) 170 (+15)
    2) 245/275/307.5×4
    accidentally did ME set at 90%(295) first. 7 reps, but took away some at 95%…whatever. Gainz.

    a) 185-195-205 (+30 since week 1)
    b) bodyweight

    Cond this afternoon

    • 18:28
      Subbed 30 OHS for Pistols because I’m find with pistols but they always fuck up my knee for a week.
      PC 5/5 and MUs UB hooray.

  2. Power:
    1.) 175, 195, 215x1ff, 215, 230xmany misses and 3 singles*PR from power position
    2.) 225×5, 255×3, 285×7

    Acc:
    1a.) 195, 205x9f, 200
    1b.) complete

    Conditioning:
    16:48 Rx

  3. Power.
    Squat: 340×5. 385×3. 425×8 FTW!
    Can’t come tomorrow
    Bench: 235×5. 270×3. 300×3
    Glute hams done
    Cond: 155 cj and lateral burpee wod
    9:04

  4. Power: 1) no blocks, so worked form from hang power position.
    2) dnd
    Acc: 1) dnd
    2) I’m good with these so did 3 x 20 with 20 lb fb
    Conditioning: 14:57 rx

  5. Connectivity: flexibility

    Snatch: 165×2 missed backwards in 3rd. (Rushed into this today, low on time.)

    Squat: 275×5, 315×3, 345×7
    FS: 245(ruined me), 225, 225

    Cond: 17:04 quads ruined

  6. Power
    1.) skipped, wrist/shoulder. Rule #3… I know
    2.) 6 reps @345#

    Accessories
    1.) 230#
    2.) done

    Cond
    13:23. Legs. Smoked

  7. Power:
    2) 235/275/305×7

    Accessories
    1) 185 (trying to do these beltless)
    2) BW

    Conditioning:
    2rnds: 11:58

  8. Power
    1) 120
    2) 160, 185, 205-4

    Accessories
    1) 120, 130, 140
    2) done

    Conditioning
    15:05
    Scaled pistols by a ring for support, MU were progressions, HPC @115#

  9. M/28/#155/NorCal
    Power
    1. #145
    2. Will have to do tomorrow

    Accessory
    1. 165 through.
    2. Done

    Conditioning
    13:44 Rx

  10. Power

    Snatch 3RM 205# that’s a PR.

    Squat 285×5, 320×3, 360×7 such PR!

    Acc

    235×10, 245×10, 255×10
    GHR complete

    Conditioning

    11:13

  11. 1) Snatch from blocks (power position): had no blocks so worked from hang, work to a 3rm 50kg then it went south. Worked single full snatches got to 70kg twice (PB! from 65kg in March)

    2) Back Squat: 5@85kg, 3@95kg, 4@105kg(me), felt awefully heavy

    3) Front Squat: 3×10 AHAP
    75/80/8@85kg(me)
    4) Glute/Ham Raises: 3×20
    Conditioning didnt happen

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