2 rep max hang power clean:
215 no problem.
225 - nailed first one, drop and catch, caught 2nd one low and dropped it. picked it up right away and nailed the 3rd attempt for a total of 2 good lifts
235 - failed 2 attempts.
WOD:
4 rounds with exactly 2 minute rest:
20 wall balls 20#
20 American KB 55#
10 strict pullups
brutal. slow as hell on the pullups.
Saturday, June 30, 2012
Friday, June 15, 2012
Ty - 6/12/2012
1RM power clean and jerk - up to 215. not easy, though. failed 225 a few times.
AMRAP in 12 minutes:
4 HSPU
20 American KB
200 meter run
5 and 11 swings. used 1 abmat for teh HSPU on teh first round but went w/o it the rest. first time i've ever done that many HSPU w/o and abmat.
weighed mid 170's last week.
AMRAP in 12 minutes:
4 HSPU
20 American KB
200 meter run
5 and 11 swings. used 1 abmat for teh HSPU on teh first round but went w/o it the rest. first time i've ever done that many HSPU w/o and abmat.
weighed mid 170's last week.
Ty - 6/14/2012
Snatch work on my own.
3x3 snatch balance - 95#
3x3 snatch complex - snatch grip DL, hang snatch, snatch balance (off back) - 95#
3x3 hang snatch - 115#
3x1 hang snatch - 135#
either 30 seconds of single unders or max double unders (25-50) between each set.
I moved my snatch grip way out today (and had done so the other week). im close to the end of the bar. works well.
3x3 snatch balance - 95#
3x3 snatch complex - snatch grip DL, hang snatch, snatch balance (off back) - 95#
3x3 hang snatch - 115#
3x1 hang snatch - 135#
either 30 seconds of single unders or max double unders (25-50) between each set.
I moved my snatch grip way out today (and had done so the other week). im close to the end of the bar. works well.
Tuesday, June 5, 2012
Ty - 6/5/2012
1 RM Hang Squat Snatch - up to 175. failed 185 3 times. caught it all three but landed on my knees.
175 was fairly smooth.
WOD:
21-15-9
OHS 95#
burpees
had to sub front squats for OHS 10 reps in. wrists are effed up.
175 was fairly smooth.
WOD:
21-15-9
OHS 95#
burpees
had to sub front squats for OHS 10 reps in. wrists are effed up.
Wednesday, May 30, 2012
Ty - 5/29/2012
1 rep max power clean - up to 225. tried for 240 twice. failed both but got it in the rack pretty low.
7 rounds:
3 power cleans - 155
6 TTB
9 american swings - 70/2pood
11:43
Still havent made it to the gym more than once or twice a week (sometimes not at all) for a few months. have lost weight and gas tank.
7 rounds:
3 power cleans - 155
6 TTB
9 american swings - 70/2pood
11:43
Still havent made it to the gym more than once or twice a week (sometimes not at all) for a few months. have lost weight and gas tank.
Saturday, March 31, 2012
Ty - 3/31/2012
single leg squats. 55lbs. 8xsidex3 i hate these.
metcon 1:
3 rounds of
15 wall balls
15 pullups
3:52
Metcon 2:
3 rounds
10 hang clean and jerks - 135#
50 double unders
8:20
metcon 1:
3 rounds of
15 wall balls
15 pullups
3:52
Metcon 2:
3 rounds
10 hang clean and jerks - 135#
50 double unders
8:20
Tuesday, March 13, 2012
Ty - 3/13/2012
Test Day
400 meter run - 1:27
2 minute rest
2 minute amrap DUs - 100+ lost count
2 minute rest
400 meter run 1:39
I was fried after this. 10 or so minutes later did this
7 rounds of
5 hang power cleans - 135#
15 air squats
5 strick pullups
8:36
400 meter run - 1:27
2 minute rest
2 minute amrap DUs - 100+ lost count
2 minute rest
400 meter run 1:39
I was fried after this. 10 or so minutes later did this
7 rounds of
5 hang power cleans - 135#
15 air squats
5 strick pullups
8:36
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