Thursday, July 16, 2015

Friday July 17, 2015-

A. FS; 3-3-2-2-1-1; rest 2-3m (start mod and build)
B. Snatch; build to a daily max
For Time:
20 Snatches @77% (B)
20 Minutes of Low Impact/ Low Intensity breathing work (your choice)

30 Muscle Ups For Time
*Max UB reps to start
*Report score as "Time/ Max UB", as well as limiting factor 

HPA - Power 
A. Above knee hang squat snatch, work to max
B. Power Clean & Push Jerk, touch and go double-- work to tough set
C. Power Clean & Push jerk, 1 rep :30 @ 95% of part B x 5 minutes
Assault bike -- max cals in :60
10 min recovery row


  1. Gold

    A. 200/210/220/230/240/245 (new PR)
    B. Worked up to 170 (new PR)
    20 Snatches @ 130# - 4:52 - Fatigued pretty quickly on the second half...I think my first 10 were just under 2 minutes, second 10 were closer to 3

    Attempted some MU - didn't get in. Did a few sets of strict C2B and worked ring dips.

  2. Power:

    A. 190#
    B. 205#
    C. completed 195

    Will make up bike work. Will have to be on an Airdyne.

  3. POWER
    A. 165
    B. 205
    C. 195
    D. 23 cals

  4. Gold

    4:26 @ 180#
    3:56/15 UB
    *paced a bit too much in the beginning
    *limiting factor...never failed but pull fatigued fairly quickly

  5. Power

    A. 195, 205, 215, 225f, 225 - happy with this
    B. 205, 225
    C. 215
    D. 500 meter row for time - 1:31

    Very happy with hang squat snatch at 225 especially with no straps. Shoulders and wrists felt pretty beat up today too which I wasn't expecting. Touch and go power clean double was tough, second jerk was not touch and go but was from floor. 500 meter time is exact same time as it was during test week. I approached the test differently though, I tried to stick right at 1:30 then go balls to the wall the last 100 meters, a couple times has some technique issues and got up to 1:33-1:34 but just didn't have enough gas to get below 1:30. I just don't have enough exposure to rower, thinking of trying to buy one in next couple months. If I do I will pretty much have a complete home gym except a rope and a tad higher ceiling. Can't have it all I guess :).