September 23rd, 2016

Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Kip Swing on Bar x 10 x 2 (hold something between the feet here)

Gymnastics:
A1. Weighted Strict Pull-ups x 1.1.1 (rest 10 seconds between clusters) x 3 sets
A2. 1 1/4 Strict Dips x 3-5 x 3 sets

Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2; 60%x2; 70%x2
B. 2-Position Clean (Above the knee, floor); 75%x1; 80%x1; Heavy Single (2 attempts)
B. Front Squat; 80%x2x4
C. Behind the Neck Snatch Grip Strict Press x 5 x 3

Conditioning
Every 3 minutes, for 24 minutes (2 sets of each):
Station 1 – 45/35 Cal Assault Bike + 15 Push Presses @115/75
Station 2 – 500/400 Meter Ski Erg + 20 Chest-to-Bar Pull-ups
Station 3 – 400 Meter Run
Station 4 – 50 Double Unders + 25 Power Cleans @115/75

Advertisements

4 Comments

  1. Just worked a few clean and jerks at 135,155. Then some cleans up to 225.

    Then the metabolic piece:
    Station 1: 4 push press/ 41 cals
    Station 2: 17/12 chest to bars
    Station 3: like 1:40 both times
    Station 4: about 2:47 and 2:57

    Liked by 2 people

    Reply

  2. Warm up: done

    Gym: PU – 20×2/24×1
    Dips: done

    Barbell:
    145-200
    215-230
    245-265
    FS: 270
    Press: 65-95

    Conditioning: this got tough real quick. Missed 8 pull ups the first round. Missed 6 cals and PP in the second round in addition to 10 pull ups.

    Ran out of gas. My fault for not preparing with food and sleep. Need to make sure I’m properly fueled before sessions, especially on days like this. Will be better. Onward!

    Liked by 1 person

    Reply

  3. Warm up: done
    Gymnastics:
    A1: 3×3@24kg
    A2.5×3
    Strength:
    A. 135, 155, 175
    B. 195, 205, 215, 220… Tried 235 but failed
    C.255
    D. 5×3 @95
    Conditioning
    Station 1. 45 cals and 6 secs to walk to the ski erg / 37 cals
    Station 2. 11 c2b/ 6 c2b
    Station 3. ??? Just happy I got rest
    Station 4. 12 cleans / 2:54

    Like

    Reply

  4. Warm-up done
    Gymnastics:
    A1. 10, 15, 20 #s These felt better than other days.
    A2. 5 dips.

    Strength
    A. 83/95/113. Back is still hurting, so tried to be very careful with form.
    B. 120/128. Ok, did not try anything heavier because of so many hurting body parts.
    C. &D. skipped for lack of time and back/shoulder/neck issues.

    Conditioning:
    Station 1 did not get to the push presses, cut back the second round to 20 cals to get in 5 pp.
    Got 400m and 5 pullups in each round
    Run, finished first round in 2:40, second in just under 3.
    Double unders done, first round got 18 cleans, second round 12.
    Felt absolutely exhausted heading into the second round of everything.

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s