Monday, August 17, 2015

Countdown to G3, 2 weeks.

Monday - 500m row warmup
Snatch Grip Sots Press 3×5 - 75#
Snatch 1 Squat Snatch + 1 Hang Squat Snatch 6 x 1+1 80% - 125# felt easy
Snatch Pull 4×3@95-105% - 165#
Back Squat 5×2@75-85% - 235#
1-6 Strict HSPU Every 30 Seconds - used 2 ab mats, started with 3, then dropped to 2.

Tuesday - 500m row warmup
Back Lever Practice (Inverted Hang) - with green band.
https://www.youtube.com/watch?v=q5Owd5_CUtY
4 Sets of 8-12 In and outs - 2x8 single arm, 2x8 double, 1x10 after presses
https://www.youtube.com/watch?v=LaDwLLAWE0s
3 sets of Kettlebell Carry Complex (Find a challenging weight) - 35#, 53#, 53#.
https://www.youtube.com/watch?v=a2kzUnb6PVU
3 Sets of 12-15 Reps of KB Floor Press - 53#kb

Wednesday - 0500 0600 coaching. 400m run 500m row
Snatch (4×2@85% - 135# felt good, missed 2nd snatch on 2 sets out front, need to pull in more
Clean and Jerk 2 Clean + 1 Jerk 4x(2+1)@80% - 155#
5 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat 3x(5+3)@70-75% of your 1RM Snatch - 115# felt really good
Front Squat 5×3@85-95% - 205# tough, but not horrible. Legs are tired now!
Grace
30 Clean and Jerks, 135#
5:03 - all singles, tried to stay steady. ~8 in first minute...

Thursday - rest day. 5 min plank at lunch. soccer practice

Friday - 500m row warmup. rushed to get started.
Front Rack Sots Press 5x3 45#, 65#, 75#, 85#
Squat Clean + Hang Clean  6 x 1+1 - 170#
Try to increase 5lb from last week 80-85%
Bent Over Row 3x10 60% of C and J - 135, 140, 140 - these sucked
Back Squat 3 x 3 @ 85% - 235#
Strict Toes-To-Bar 4x4
WOD - DT
5 Rounds for time:
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Push Jerks, 155#
19:56 - miserable. back is now tweaked. broke up movements, but tried to stay with atleast 3s.

Saturday -

Sunday - 

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