Tuesday, June 16, 2015

Wednesday June 17, 2015-

For TIme @80-85% Effort
1k Row
2 Mile Airyne
400m Run
60m Bear Crawl
Rest 5-7m
x3 Sets 

HPA - Power 
A. Halting Snatch DL . "Slow Pull" Squat Snatch. 1.1 x 8 sets rest 1m20 (use about 65-70%RM-)
B. Split Jerk, build to a max
C. EMOM for 15 mins:
1st - 5 touch n go Clean and Jerk @ 135lb/95lb
2nd - 10 Burpees to 6" OH
3rd - 10-15 C2B Pullups


  1. Power:

    A. 135. Went with: Halting DL."Slow Pull" High pull. Wrist felt good today but still can not hold weight overhead in snatch grip.
    B. 245#. Felt heavy from the get go.

  2. Power:

    A. 90#
    B. 160# this was 5lbs below PR.
    C. Subbed the 10-15 CTB to 3 L sit muscle ups due to ripped hands.

  3. Power

    So didn't exactly follow the program today but had a lot of fun training today. I jumped in on the house workout today at STRONG Gym with a class.

    A. 160 - solid and fast, halting deadlift and slow pull helped keep my bar path more vertical

    12-9-6-3 for time
    155 hang power clean (rounds were 12 UB, 3/3/3, 3/3, 3)
    strict supinated chinups (rounds were 9/3, 6/3, 3/3, 2/1)
    Time: 5:35

    Every 2 minutes for 12 minutes
    100 meter sprint (probably longer??)
    10 situps

    Finished each round in roughly 50 seconds?? These weren't too hard but decent breathing work.

    split jerk - 225, 245, 265, 275, 290f, 290f (not too terribly unhappy with this for after conditioning)

    Had lunch and rested a couple hours and was still feeling really fresh so decided it would be a good time to work on CTB pullups in fatigued setting since I had already done strict pullups.

    10 mins EMOM
    1st min: 10 burpees to 6" touch (took 21-22 seconds)
    2nd min: 10 CTB pullups (first 3 rounds unbroken in 13 seconds, then 6/4, 5/3/2)

    So yeah kind of a crazy day and probably more volume than intended but I just felt really fresh and had lots of energy today, I still feel like I could do some other stuff but I think thats enough for today lol. But like I said had lots of fun and isn't that why we train?? Tomorrow off, train friday morning, saturday off due to traveling, train sunday.

  4. Power:

    A. @55kg
    B. 92,5kg, but felt heavy from the start. Stiff back and quite tired.