2/11
tttTD
For Time
30 Box Jumps (24in)
15 Snatch (75lb)
30 Box Jumps (24in)
15 Snatch (95lb)
30 Box Jumps (24in)
10 Snatch (135lb)
30 Single-Leg Squats
10 Snatch (185lb)
30 Single-Leg Squats
5 Snatch (225lb)
30 Single-Leg Squats
5 Snatch (245lb)
Time cap: 20 minutes
200 reps – i’m actually pretty pleased with my effort here, I pretty much knew where i was going to finish but wanted to push the pace up until then for the most part. I tried to remember splits but i lost my memory recall as soon as i finished. 75 pound load unbroken, 95 pounds load done in 9 &6 with an 8 sec break between. 135 load was the first 5 reps drop and hands on, about an 8-9 sec break and then tried to hit one rep every 5 sec. 185 load was trying to hit one rep every 12 sec and that went to 15 sec but the last 3 reps i slowed down because i wanted to be smooth through the pistols and have an honest shot at hitting 225, but at that point just didn’t have the leg drive i needed. Pistols felt much smoother today.
+
Outdoor walk 2-3k, mix in some backwards walking to help flush legs from the TD
Took the dog on a second post workout walk
2/12 – OFF
2/13 (Compete overlap)
A. Squat Clean/Jerk: 3 singles @ 80-83%; 2 @ 87%; 1-2 @ 90-92%+; rest as needed
235 x 3 – 245 x 2 -255 x 2
B. Split Jerk w/ 1 sec pause in dip: 6-10 singles @ 70-80%; rest 60-90 sec b/t reps for quality
185
C. FS: 5,4,3,2,1; rest as needed – 80,84,88,92,94%
245-255-265-275-285
+
2 Rounds for Time:
6 Ring Muscle Ups
36 Wall Balls
72 Double Unders
6:12 – was not clean on both sets of dubz, broke twice on the first one, and once on the 2nd
rest 7min
2 Rounds for Time:
14 CTB Pull-ups
18 DB Hang Power Clean and Jerk (9/arm) @ 50lbs
50′ SA DB OHWL # 50lbs (must switch arms at 25′ mark)
4:15