Saturday 120114 “Rowing Helen”

“Rowing Helen”
3 Rounds
400m Row
21 KB Swings 53/35
12 Pullups

10:21 as rx’d.

Was kind of dreading this one the evening before, but I felt pretty good. My last round pull-ups were brutal tho. Had to break them up into 4-2-2-2-2.

Saturday 120107

OHS
3-3-1-1-1

95-115-135-145-165

For time:
10 Unbroken Hang Squat Cleans
9 Unbroken Hang Squat Cleans
8 Unbroken Hang Squat Cleans
Down to 1

7:54 at 115#

Thursday 120105

6 sets

20 sec AMRAP touch and go Power Clean 75/45
Sprint Row 200 m @ 95%
Rest 4 minutes or until the other heats are complete

Choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position). When the 20 sec timer goes off, sprint row 200 m @ 95% effort
You choose the power clean weight for all 6 sets
Ensure the sprint is powerful for entire 200m; focus on speed and form

You cannot change weight once chosen for 1st round.

Post your reps and times per round to comments.

1. 18 / 1:15
2. 15 / 1:16
3. 16 / 1:17
4. 16 / 1:20 GASSER!! Hit the wall here
5. 17 / 1:20
6. 14 / 1:19

Tuesday 120103

“2012″

12 reps of the following 12 movements in order

For time:
12 Deadlifts 135/95
12 KB Swings 53/35
12 Squat Cleans 135/95
12 KB Swings 53/35
12 Thrusters 135/95
12 KB Swings 53/35
12 Push Jerks 135/95
12 KB Swings 53/35
12 Toes-to-Bar
12 KB Swings 53/35
12 Chest-to-Bar Pullups
12 KB Swings 53/35

13:45 rx’d. The squat cleans HURT!

Wednesday 111221

Warmup
2 rounds
Behind the neck snatch grip PP x 10
Behind the neck PP x 10
Hi bar BS (3sec negative) x 10
OHS (3 sec negative) x 10
Sotts Press x 5

1RM Muscle Snatch= 125 (10 below PR)
1RM Snatch PP + OHS= 155 (tie PR)
1RM Snatch Balance= 105 (really bad. Just couldn’t lockout at the bottom)

10×1 Snatch 75. One rep each minute. Form was off until rep 6. Keep leaning forward. But adjusted by keeping bar close to body during 2nd pull. Much better.

Tuesday 111220

3 rounds
7 HSPU
7 Thrusters 135/95
7 Hang Power Clean 135/95

10:14. Not rx’d for ROM on HSPU. Thrusters were not so bad. 2nd round HSPU sucked.

Saturday 111216

Split Jerk
3-2-2-1-1
135-155-175-185-205

“Jackie”
1000m row
50 Thrusters 45/35
30 Pullups

8:45. ~20secs off PR. Pullups were limfac.

Wednesday 111214 Squat Clean work

Squat Clean on boxstands
3-2-2-2-2-1-1

135-155-155-175-185-205-215(F)

Set these up on an 8″ box with a 45# plate to work the 2nd and 3rd pulls, and to also keep the weight from dropping on the floor.

Got aggressive with attempting 215 3 times. Bar came up high enough, but I could not work up the energy to get underneath. Good times anyway. Spent several sets afterwards working on form with 135 and threw in a few clean and jerks at the end.

Monday 111212 Overhead Squats and Ring Dips

Overhead Squat
3-3-3-3-3

95-115-115-115-115

Did multiple warmups sets with 3 sec negative – really focusing on pushing my hips back, pushing my knees out, and keeping weight on the heels. I trying to spend these next few weeks working on my OHS, which has seriously deteriorated.

3 rounds
15 OHS 75#
10 ring dips

4:07

I think working light OHS metcons will go a long way.

Saturday 111210 “Lynne”

“Lynne

5 Rounds
Max reps bodyweight Bench Press
Max reps Pull Ups

15/20 14/20 13/20 13/15 9/13

Total 152