January 8th, 2016

Optional AM Session:
Assault Bike 5 minutes Z1
+
Assault Bike 60 seconds @90% aerobic
Assault Bike 60 seconds @50%
x 5
Rest walk 5 minutes
x 3
+
Assault Bike 5 minutes Z1

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @90%
1 rep @85%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @90%
1 rep @85%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @85%
3 reps @85%
Rest 90-120 seconds between sets

D. 4 Minute AMRAP:
Power Cleans @185/115 lb.

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14 Comments

  1. Had to do this today because I have a game tomorrow.
    A 68,78,83,88,98,103,98 these felt good today
    B: 93,98,113,123,128,138,128 these felt slow but no misses
    C: 115,135,155,175,185,185,185. Hard but good.
    D: 43. Tried to get some unbroken sets at the beginning and then just kept hitting quick singles. Really wanted 50 but my grip wasn’t having it haha

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  2. A. 125/145/155/165/175/185/185. No misses. Everything felt good, did TNG on the multiple reps
    B. 165/185/195/210/225/235/225. These felt pretty good. First pulls felt a little difficult though but whatever
    C. 165/205/235/270/285/295/315. Legs felt good so I wanted to push it for me
    D. 42 reps RX. I didn’t stand around just looking at the bar which was good. Great workout!

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  3. A. 115, 135, 145, 155, 165, 175, 165 – hit the percentages, Felt good solid. TnG for multiples
    B. 145, 170, 185, 195, 210, 225, 210 – cleans were very clean. 225 jerk was very sloppy (press out). Poor footwork
    C. 155, 190, 220, 255, 267, 267, 267
    D. 28 – definitely was a strength challenge vs. breathing. Worked in quick singles of 3, made a tick mark, back on the bar for 3 singles, etc. Felt good/consistent through 18.

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  4. A) 145, 170, 185, 195, 205, 220, 205 (not clean and crisp but, made it thru)
    B) 180, 210, 225, 240, 255, 270, 255 (PC&PJ the first 2 sets, C&PJ thru 255, C&SJ 270 – overall not too shabby here)
    C) 185, 225, 260, 300, 315, 315, 315 (the 315s were a struggle today)
    D) 39 – was nice to have a number to chase seeing as we are typically the first to post but, couldn’t catch Alyssa… I really need to get out of my head when breathing and HR are both up. I convince myself to take a longer rest to get the breathing under control when it’s not necessary. Always a learning experience…

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  5. A) 115-125-135-145-155-165-165-165
    B) 155-175-195-205-225-235-225
    C) 195-225-245-275-315-325-325-325
    D) 33 reps

    Felt good today specially on the snatches. Couple misses in there

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  6. A. 63-98 no misses
    B. 100-150. Made the clean on 150 but missed the jerk twice. Bummed cause this is a weight I can usually hit consistently.
    C. Missed on my second rep of my second set at 210. Decided to call it a day on these. Feeling super weak.
    D. 40 reps. Just ripped singles the whole time. Aimed for 1 every 5 seconds, which happened most of the time. Pretty happy with this! Hats off Alyssa!

    Strength overall was feeling in the pits today, but I felt pretty good on the “metcon” (if that’s what we’d call it).

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  7. A. 68/78/83/88/98/103/98
    B. 88/103/113/123/128/133/128
    C. 128/153/173/203/208/208/208
    D. 43 (last rep was a buzzer beater real close and real sloppy)
    Felt good today until part D then just was tired, mostly in my legs.

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  8. A. 135-195
    B. 175-255
    C. 3×3 at 350
    D. 41 RX

    — still feeling pretty slow, tight, and banged up for whatever reason. No misses today which I’m thankful for. Will try to eat well and sleep a ton tonight to get back for a good session tomorrow AM.

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  9. A. 115×3, 135×2, 145×2, 155×2, 165×1, 175×1, 165×1
    Snatches felt good and consistent I missed a rep at 155 but recovered quickly.

    B. 135×3, 165×2, 175×2, 185×2, 195×1, 210×1, 195×1
    Didn’t feel great. Still having a lot of issues with the jerk… especially soft elbows. Although, several people said they are looking better so who knows. Missed the jerk at 210 but hit it the second time around.

    C. 29 reps.
    I was too ambitious here and opened up with doubles. After the first minute I was absolutely fried. Good learning experience.

    Overall very happy that we were lifting today. Even happier there wasn’t a nasty conditioning piece. I need all the overhead work I can get.

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  10. A. 135-195
    *feeling good with these, a few misses but then stuck 195
    B. 175-255
    *these felt like dump in the beginning but I threw the belt on and they felt better.
    C. 1×350, 375, 350
    *all beltless and felt strong
    D. 44
    *just had to hit this hard

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  11. A. 95-140 – these felt pretty good today. Still need to work on getting into a full squat, they tend to be power snatches still.
    B. 130-195 – these were fine. Jerks felt faster than usual.
    C. 165-275 – emma told me my last squat wasn’t full depth. I haven’t squatted this heavy in a while and the last time I did triples I failed after the second set, so all in all I feel okay about this.
    D. 16 – this was rough. 185 felt super heavy and I failed a few. My elbows were sooo slow getting around.

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  12. A. 105-160 best snatch session I had in 6 months lol. Felt really good here
    B.135-200 jerks are a bit hard For now
    C. 165-280 x3 all %
    D. 32 at 155 this really sucked since I lost some strength and barbell endurance.

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  13. A. 63-103, felt pretty good a few rounds in.
    B. 88-133
    C. 118-193, felt especially good in new shoes
    D. 34, went slow and steady, probably could have pushed the pace a little

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