Cleans and Becca!

Day 47

WARMUP FOCUS: first pull

A. 2-Position Clean x Establish a heavy single (first clean from the floor focusing on weight transfer in first pull & maintaining back angle from floor to knee + hang clean from below knee focusing on creating leverage over the bar)

last time you built up to 120#

Ended up having Becca Gerdon watch me and do singles from a deficit. Ended at 135#.

B. 10-9-8-7-6-5-4-3-2-1

TTB

Wall Ball (Open Standards)

(last time you got 6:00; I’m really thinking we’ll see these movements this upcoming week)

Shaved 2:00 off my time. 4:00.

C. Airdyne 60 seconds work rest 1:1 x 3

Ouch!

800m Run, S2S, EMOM

Day 46

EMOM

A. Every 90 seconds of 2 Push Jerk x 8-10 @ #110-120

120- did every 60 seconds x 8 minutes… oops. Got spicy in the end. Split the last 2 reps.

B. 2 Rounds

Run x 400 meters

Stone to Shoulder #80 x AMRAP 60 seconds

Rest as long as biofeedback tells you

Run x 800 meters

12, 10

Rested ~2 minutes

Rest 5 min after the 2 rounds

C. 10 min EMOM

6-8 x Ring Dips

6-8 x Pistols

Done. Did 8 for each.

14.2

Every 3 minutes for as long as possible complete:

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

I got 130 reps… through the 12s and through all but the pull-ups of the 14s.  

So my EMOM turned into a Snatch PR off the blocks

Day 43

A1. 3 Rounds Spoon Press 3 x 10 (add load as able)

20, 25, 30

A2. 3 Rounds 1-arm DB High Pull 3 x 10 (add load as able)

20, 20, 25

B. Every 90 seconds Snatch

7-8

90#

90, 95, 100, 105 (video) off the blocks

C. Establish a 15 tough Thruster
75x15, 85x9- CNS was fried after snatchery

DL joker sets= PR

Deadlift

A. 1) 70% x 3 (if these sets feel light thats ok, they’re supposed to)- 140 x 3

80% x 3 (if these sets feel light thats ok, they’re supposed to) 165 x 3

90% x AMRAP -1 180 x 8

-then

. 2) go up from .05% from 90% as long as you feel you can confidently hit a set of triples

(this may mean 1 additional set of 3, it may mean 2 or 3)

190 x 3

200 x 3

210 x 3

220 x 3 PR

after last set of 3, we go up .05% of most recent set of 3 and hit singles

3) You do a single as long as you know you can confidently hit it, and jumps are     

always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal) remember that the goal is not to PR here! That may potentially happen if you’re feeling remarkable but considering the AMRAP -1 I’d consider it a huuge win if we got about 90% of actual 1RM

 No singles today. 

B. Establish a 3RM Push Press

120 x 3

C. GH Raise 3 x 10 (add load as able)
15, 26, 26 all by 10

Axle FRBSU, dips, and 20 min AMRAP

A1. Axle Front Rack Step Ups 3 x 18 (add load as able: tough)

50, 70, 70

A2. Bar Dips 3 x AMRAP -1

8, 9, 8 strict

B. 20 MIN AMRAP @ 80%

Row 200 meters- changed to run, was so nice out :)

3 Bar Muscle Up- changed to 2, but did 3 last round- had a BMU break through :)

10 Burpee to tall target - Yuck!

7ish rounds

14.1= 11.1

A redo- but a good one for me.  Felt hard but got 104 more reps than in 2011… I'll call that improvement.

14.1

10 minute AMRAP of:

30 DU
15 power snatches at 75#

I got 6 rounds + 24 DU= 294 reps