January 2nd, 2016

*Happy New Year folks!  We are 8 weeks out from the Open, so expect to see an increase in intensity, as we bring the overall volume down.

For today, I would recommend hitting A1/A2 of the Gymnastics piece first, then completing the rest at the end of the session (if you have the time).

Barbell
A. Snatch Balance + OHS; 50%x2; 60%x1; 70%x1; 80%x1; 90%x1 (of Snatch)
B. No hook grip/No contact Snatch; 50%x2; 60%x2; 70%x2
C. Snatch; 70%x2; (80%x1; 85%x1; 90%x1) x 2
D. Back Squat; Heavy triple for the day (10 minutes)

Conditioning
For time:
10 Clean & Jerks* @135/95
10 Burpees Over the Bar
8 Clean & Jerks @155/105
8 Burpees Over the Bar
6 Clean & Jerks @175/115
6 Burpees Over the Bar
4 Clean & Jerks @ 195/125
4 Burpees Over the Bar
2 Clean & Jerks @ 215/135
2 Burpees Over the Bar

*Compare to January 1st, 2016
*Go for it here

Gymnastics work (optional; courtesy of CFM/PowerMonkey)
A1. Ring complex – 3 Dead hang to inverted + 3 strict PU + 3 lever rocks x 3 sets (https://www.youtube.com/watch?v=_lyS9KHDl-Q)
A2. Handstand hold x 30 seconds – stomach facing wall x 3 sets
B1. Bench prone straight arm DB extension x 8 x 3 sets
B2. Weighted p-bar dips x 3 x 3 sets
C1. Push ups x 20-30 x 3 sets
C2. Strict straight leg T2B x 10 x 3 sets

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10 Comments

  1. First day back to comp after a lengthy break. Looking forward to getting back some strength and making my core less noodly!

    A: 73,83,93,103
    B/C: 53-93
    D. 205

    Conditioning: 8:48. Last year was 9:16. Pleasantly surprised to see an improvement on this all things considered!

    Gymnastics done.

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  2. A. Gymnastics done
    B. 100,120,140,160,180. Happy to hit 180 here!
    C. 140
    D. 140,(160,170,180) missed 180 first time hit it the second, that was a mental win!
    E. 275, happy with it, felt good.
    F. 7:22, no misses, super happy with it. Pushed the burpees and took about 4 ‘minutes from last year.
    G. Did the B and C gymnastics work. 10# and 50# for B.
    30 and 10 for the C work.

    Great first day back from a little injury!!!

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  3. A: 53-93
    B: 83, 93, 103, 108 – These actually felt pretty good today!!
    C: totally missed this, I’ll make sure to get it in tomorrow
    Conditioning: 7:13, took a minute and change off last year’s 8:20, pretty happy to see improvement here.
    Gymnastics: did A1 and A2, Wasn’t too sure about B1 and 2 so I didn’t do those, but did C1 and C2

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  4. Gymnastics: A1/2 Done – ring portion was challenging and probably looked nothing like the video.

    A. 110-200
    B. 110-155
    C. 155-200 (no misses, but felt a little out in front)
    D. 365 with some left in the tank — kept it to the 10 minute cap. pleased with that.

    Conditioning: 5:25. (-1:02 from last year). pleased with this result. I was very curious to see how this would play out. Training has been up and down, so this was a needed confidence boost.

    Gymnastics B+C: done – played around with the loading on the dips (plates vs vest). push ups x 30. TTB x 10.

    Solid first day of the new year.

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  5. Barbell
    A. 63/73/84/96/108
    B. 63/73/84
    C. 84/96/102/108 – second wave felt better. Generally snatching felt ok.
    D. 205. working with a PT to reduce back pain, so squatting is better.

    Conditioning – did not do last year because I was sick. Over 10 minutes. While this felt really slow, the cleans felt better than they have. Definitely the biggest thing I have to work on this year.

    Gymnastics
    A1 & A2 – done at beginning
    B1 & B2 – I have no idea if what i did was correct, google was not helpful at all.
    C1. 3 sets of 20
    C2. done

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