06.14.2013 - 06.16.2013

06.14.2013

A. Build to a 1RM in squat snatch
3 X 1 @ #95

2 X 1 @ #115

2 X 1 @ #135

1 X 1 @ #155

1 X 1 @ #175
1 X 1 @ #185
3 X 1 @ #195 - Failed all 3 attempts; chest kept collapsing
1 X 1 @ #200 - Very solid, after #195 frustrated me

 B. Build to a 1RM in squat clean
2 X 1 @ #185

2 X 1 @ #205
1 X 1 @ #225
1 X 1 @ #235
1 X 1 @ #245 - Failed
1 X 1 @ #240 - Failed

Legs aren't strong enough to stand up with it. I can catch #245 in a solid position, but can't stand up with it...

C. Build to a 1RM in front squat (30X0 tempo same as back squat)
2 X 1 @ #225
1 X 1 @ #245
1 X 1 @ #255 - PR
1 X 1 @ #260 – Failed

+

3 rounds for time
25 KBS 70#
25 Burpees

9:26

Pathetic.

 

06.15.2013

AM
Video tape a skills sessions. Few reps of each movement. (TGU @53, pistol, pull ups butterfly and kip, chest to bar, TnG box jumps, KB snatch, single arm DB OHS @30-40lbs, muscle ups rings)

TGU @ #53, L/R Arms

Pistols, L/R Legs
Butterfly Pull Ups/CTB
Kipping Pull Ups/CTB
TnG Box Jumps
KB Snatch, L/R Arms
Single Arm DB OHS @ #30-#40, L/R Arms
Ring Muscle Ups

+

5 rounds for time
5 power snatch #135
7 HSPU
14 alt pistols
*video this please

13:26

I don't have consistent pistols so I used a band hanging from rings... I know...

PM
60min row for max meters.

14,713

This was my first time to do this. Ass, hammy's and traps hurt like hell once I got off... Today was my one year anniversary of CF... only seems fitting that I would row for an hour...

Time                      Meter   /500m   s/m

1:00:00.0              14713    2:02.3    27

12:00.0                  3095      1:56.3    27
24:00.0                  2978      2:00.8    27
36:00.0                  2897      2:04.2    28
48:00.0                  2850      2:06.3    28
1:00:00.0               2893      2:04.4    28

06.16.2013

Rest Day