07.01.2013
A. 2 Squat Snatch, EMOM; 70%-75% (Jump back and forth between two
weights); 10 Sets (5 sets at each weight)
70%- #147, used #150
75%- #157.5, used #160
1. #150 / #150 2.
#160 / #160
3. #150 / #150 4.
#160 / #160
5. #150 / #150 6.
#160 / #160
7. #150 / #150 8.
#160 / #160
9. #150 / #150 10.
#160/ #160
-This was a complete disaster. There was sweat and chalk
everywhere. The plates were also flailing every which way. I didn’t clip the
weights so they would jump around every time I dropped the bar. I just didn’t
have enough time between sets to dry my hands, chalk up, change the weights, or
adjust the weights... There wasn’t enough space to set up two separate bars
this particular day. It got done though. Back was tightened up, but not
terribly bad.
B.
20 Min. AMRAP
Run 400M
5 Muscle Ups
- 7 Rounds + 200M Run. Finished round 4 just after the ten
minute mark, but had a nice side stitch kick in. My upper back felt
uncomfortable during the runs. Arms felt heavy, like I was doing farmer’s walks.
The muscle ups were unbroken- It’s the best they have felt in a while. Probably
because it got me off of my feet for a few seconds.
07.02.2013
A. Power Clean @ 85%; 1 Rep Every 20 Sec.; 5 Min. (15 Total Reps)
85%- #225.25, used #230
- Cake. Threw in an extra clean at the end just for fun.
B. HSPU at deficit (45# Plates); 3-5 Reps; EMOM; 10 Min.
1. 5 6.
5
2. 5 7.
5
3. 5 8.
4
4. 5 9.
3 (2/1)
5. 5 10.
3
- I just hit a wall. The first 6 felt fine. Then it just hit
me. My neck and traps were toast. Didn’t use an ab mat or anything either. I
figure it’s best to get used to not using one.
C. AMRAP KBS 60 Sec. @ 70lbs; Rest 90 Sec.; 4 Sets
1. 29 – got lazy at the 58 sec. mark; should have rep’d out 1
more
2. 30
3. 30
4. 30
- When I first looked at this, I thought it was going to suck.
But one minute goes by quickly. Grip started to be challenged in the middle of
the 3rd set. The last set was a bit of a struggle, but knowing it
was the last set made it easy to hold onto the KB. Also, I didn’t pull the KB
down, I just let gravity do its job.
07.03.2013
6 Sets @ 97%
5 Power Cleans TnG (choose a weight that is fast and powerful) #185
8 Burpees
25 Sec. Row
Rest 4 Min.
*Record meters on row, video last couple sets if possible
- Used #185 on the cleans. As you can see in the two attached
videos, my knees are always bent during the cleans. I don’t actually stand
completely up when the bar hits my chest. The burpees still feel a bit slow.
Probably because I’m snaking them and not just falling straight down.
1. 8 Damper, 147M
2. 8 Damper, 146M
3. 8 Damper, 148M
4. 8 Damper, 139M
5. 8 Damper, 145M - Video
6. 8 Damper, 143M - Video
Set 5 Link
Set 6 Link
07.04.2013
Rest Day
