Friday, August 22, 2014

Friday 8/21/14

2015 Regional and Open Athletes

Squat clean 1.1.1
145 PR


1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20
16:11

Tuesday, August 19, 2014

Wednesday 8.20.14

2015 REGIONAL& OPEN ATHELTES
1. Jerk
1RM
145#- ties PR
3. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood- used 96# KB
One partner completes all 20 reps of a movement while the other rests then switch.

Did 1 round resting equal to work time.  Then did the class wod:
Did 86 reps and 67 cals
WOD
Complete 3 Rounds of A1/2: 
A1. : Metcon (3 Rounds for reps)
45s 1-arm DB SDHP-alternating - Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30")

Rest 30s. 
A2. : 90s Row for Calories (3 Rounds for reps)
Complete 3 Rounds.
Rest 3 Minutes b/w A1 & 2. 

Tuesday 8.19.14

Tuesday 8.19.14


1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
3Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
1No resting on the ground or the hang. Resting in the front rack is OK.
2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.
2:38, 2:35, 2:33, 2:34, 2:36, 2:30, 2:27- all TTB UB

Switch up in training...

Moving to Competitors Training
for a little while.  

Monday 8/18

“The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

5 rounds for each.

Friday, August 1, 2014

Clean and EMOM

Day 146
A. Clean, build to a tough double off low blocks
did 140 x 1- feeling fatigued

B. 21 min EMON
30” box jumps x 8
bar MU x 2
BP 85# x 5