July 8th, 2016

*For the waveload Snatch and C & J, work as close to these percentages as you can, but focus on solid, fast reps. If you have to start a little lighter, that’s ok; we will progress over the weeks. Remember, you never get stronger from missing reps

Technique Primer of Choice – 15 total reps

A. Snatch –
70%x3, 75%x2, 80%x1,
73%x3, 78%x2, 83%x1,
75%x3, 80%x2, 85%x1

*So this is a triple at 70%,a double at 75%, a single at 80%, then up from there on the following waves. Rest as needed between sets.

B. Clean & Jerk –
70% x (3+1), 75% x (2+1), 80% x (1+1),
73% x (3+1), 78% x (2+1), 83% x (1+1),
75% x (3+1), 80% x (2+1), 85% x (1+1)

*Same thing here, but you’ll be doing multiple cleans (triple, double, single), then 1 jerk for each.

C. Front Squat – 75%x3x5 (again, that’s 75% x 3 reps x 5 sets)

+
15 Power Cleans @185/125
12 Bar Muscle Ups
Rest 1:1
12 Power Cleans
9 Bar Muscle Ups
Rest 1:1
9 Power Cleans
6 Bar Muscle Ups

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7 Comments

  1. Snatch:
    73,83,88,
    78,83,93
    83,88,98
    No misses, no funky lifts. Actually felt really good today. Felt like I was pulling straight up and now out in front.
    CJ:
    113,123,133
    118,128,138,
    123,133,143
    No misses or funky lifts here either.
    FS:
    163

    +
    4:26 (15/6 BMU)
    2:15(12/4 BMU)
    1:25 (9/2 BMU)

    Did cleans RX. Scaled the BMU to a manageable volume. Got the set of 4 UB woo hoo. In retrospect, I should have done 9/6/3, but you know what they say about hindsight!

    Felt really good today. Great lifts for me. Metcon was challenging. Cleans definitely felt heavy, but not too bad!

    Liked by 4 people

    Reply

  2. A. 130, 140, 150
    135, 145, 155
    140, 150, 160…. No misses ğŸ˜Ž
    B. 160, 170, 180
    165, 175, 185
    170, 180, 190
    C. 23″6″ all sets
    D. 2:31, 2:36, 1:46
    Great session!

    Like

    Reply

  3. A. 83/93/100
    93/98/103
    93/100/108
    B. 113/120/128
    116/125/133
    120/128/136
    C. 153x3x5
    D. 4:03/2:33/1:22 scaled down MU 9/6/3
    I should have had more confidence in my bar mu. They didn’t take me as long as I expected and I started stringing together 3’s. Now I know I’ve gotten better at them which is nice!

    Liked by 1 person

    Reply

  4. A.
    130/140/150
    135/145/155(missed this once)
    140/150/160
    B.
    165/175/190
    170/ 185/195
    175/190/200
    C. 225
    D. 2:09/1:49/1:38 – cleans got sloppy toward the end. Failed my last clean on the last round. Muscle ups felt great, all unbroken.

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  5. Snatch — 150/60/72/57/67/80/60/72/85
    Clean– 200/15/30/10/225/35/15/30/45
    Front squat: 245

    Conditioning:
    1:42/1:36/1:16

    Felt solid today. Lifting was definitely challenging. Conditioning felt good today.

    Liked by 1 person

    Reply

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