June 2nd, 2017

A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 85**x1x2 (**take these up if feeling good)
B. Clean & Jerk; 70%x1; 75%x1; 80%x1; 85%x1; 85**x1x2 (**take these up if feeling good)
C. Back Squat; 55-60%x 3 fast reps OTM x 10 minutes

+
Granite Games Qualifier Prep
Complete as many rounds and reps as possible in 12 minutes of:
12 Toes to Bar
6 Hang Power Cleans @155
12 Strict HSPUs
6 Hang Power Cleans @155

Assistance work:
GH Raise x 8-12 x 2
Single Arm Press from Split Stance x 8/side x 2
Single Arm Reverse Sled Drag x 100ft /side x 2

Advertisements

8 Comments

  1. Hit this at 5:30am and it was terrible haha

    A. 140-150-160 βœ… but took 3 attempts
    170 popped up just couldn’t stick it
    B. 170-185-195-210×3
    C. 185

    Metcon: 4 rounds flat

    No ass work no time

    Liked by 1 person

    Reply

  2. A. 170-185-195-210-220-230
    *1 Miss at 220 because I didn’t pay attention. Very happy with today’s snatching.

    B. 220-235-255-275-280-285
    * No misses. Back leg was much better than normal!

    C. 260x3x10

    Metty: 5+12+6+3
    T2B: 12, 8/4, 6/6×3
    HPC: 3/3
    Hspu: 6/6×2, 4/4/4×3
    HPC: UB

    Great session with Adam and Nate. Only about ten minutes training with Adam but still.

    Liked by 2 people

    Reply

  3. A. 145-155-165-175-185-190
    B. 175-190-205-215-225
    C. Somehow didn’t write this downπŸ€”

    Metty: 4+19 (1 HSPU)
    TTB: 7/5×1 – 12UBx3
    HPC: All UB
    HSPU: 7/5×1 – 5/4/3×2 – shit fell apart x1

    Assistance
    GH 2×8
    Split Press 35/40#
    Single Arm Pull – prowler sled + 4 plates

    Recovery sesh w/class cuz I wanna get fast like my Ranjah boyz…
    Teams of 2 (1 works):
    250m Row
    100 Burpees
    250m Row
    100 Thrusters (85#)
    250m Row
    100 Power Cleans (85#)
    250m Row – 1 Full Round + 140m on Row

    Like

    Reply

  4. A. 95, 125, 140, 150, 155, 165, 175 (95%) – these felt great.
    B. 165, 175, 190, 200, x, x – these did not feel good at all. Failed 200 after the first one.
    C. 185×5, 195×5
    Metcon:
    4 rounds.
    TTB: unbroken
    HPC: 3/3×2, then doubles and singles after that – rough
    HSPU: 7/5, 5/4/3×2, 6/4/2
    Assistance
    GH: 12
    Press: 40#
    Sled pull: 125#

    Liked by 2 people

    Reply

  5. A. 170-185-190-210-210-215
    *Came back down to 185 to work on bar path / position off of the floor
    B. 205-215-245-255-260-275
    * Wrist Pain so only clean, no jerk

    C. 295x3x10

    C 1/2. Ring Muscle UP EMOM 10 while Jake squatted

    Metcon: 3+12+6+12+1

    Liked by 3 people

    Reply

  6. A. These were not feeling so great so… Worked up to 105.
    B. These felt a little better …worked up to 135
    C. Think I kept this to 55% and was able to get through 10 sets without too much back issues.

    12min amrap: 3 rounds + 12T2B

    Assistance: presses with 35 & 40#; sled drag with 100#
    Did not do GH raise as I broke my hamstring on this last week (worst luck)

    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