A. Snatch
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
B. C&J
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
C. Back Squat
5 x 2 @ 85% rest as needed
+
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
rest 5 minutes x 3 sets
*the above at 100%*
Mobility
ReplyDeleteSnatch
3 singles @ 80% (132)
2 singles @ 85% (140)
1 single @ 90% (149)
Result: completed all at above weights (150 lbs on the final single)
*took forever to get warmed –up, crawled up to 132 lbs, and missed few along the way; full squat on each at 132 lbs, then didn’t get very low on the 140’s and the 150; pretty happy with this*
Clean & Jerk
3 singles @ 80% (180)
2 singles @ 85% (191)
1 single @ 90% (203)
Result: completed all at above weights
*still not getting the clean on the front rack, of course; a little slow on the 203 lb jerk, so I pressed it out*
Back Squat
5 x 2 reps @ 85% rest as needed (301)
Result: completed all at 301 lbs
*time being an issue, I rushed through these—not sufficient rest...second rep on the last few sets was torture as a result; depth on some might not be anything to write home about*
3 Rounds - AMRAP 90 seconds:
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
-->rest 5 minutes x 3 sets (at 100%) [sub: 2 1/2 min rest--due to time constraints]
Result:
9 and 22
10 and 34
10 and 23
*did full squat cleans and split jerks on each, so as not to have these become thrusters; doubles while fatigued was tough!*
Snatch - 100, 105, 110 (no misses!!)
ReplyDeleteClean and Jerk - 130, 135, 145
Back Squat - 195
3 rounds - 15/54, 14/60 (new consecutive double under PR), 14/58
My sister the bride to be forced me to take yoga with her this morning so I did that and a light jog.
ReplyDeleteDid some push-ups, rows, tricep work but couldn't get this done :(
Ready to get back at it next week this week has been a bit crazy!
A. Snatches: 80(2), then 75 for 3, back up to 80 for 2, then 85 for 1.
ReplyDeleteB. C&J: 120(3), 130(missed second jerk), 135(missed jerk)
C. Back Squats: All at 205
D. 3 Rounds- Done. Was definitely tired for DU's, but I do feel like these are getting better.
**So again, there wasn't much time for warmup to try and get this done in one hour. I felt really awful today, the left side of my neck/shoulder was hurting, especially on the snatches and I just wasn't squatting anything. So I just lowered the weights a bit.
A: 135-145-155. No misses
ReplyDeleteB: 175-185-195. No miss
C: 250
D: full clean. 13/18 - 12/38 - 13/26
A: 95, 100, 105
ReplyDeleteB: 120, 130, 135
C: 155 (failed 2nd rep of last set)
D: 14/51, 14/53, 14/44
Felt so, so weak tonight. Tommorow is a new day!
PS I did power cleans?
Delete9/12
ReplyDeleteA. Snatch
3 singles @ 80% - 115 - fell forward on last single
2 singles @ 85% - 125
1 single @ 90% - 130
B. C&J
3 singles @ 80% - 180
2 singles @ 85% - 185
1 single @ 90% - 190
C. Back Squat
5 x 2 @ 85% rest as needed
255
+
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
rest 5 minutes x 3 sets
*the above at 100%*
Accessory work
ReplyDeleteA. 3×8 strict pull up against max band
= blue band (4/4), red band
B. 3×15 weighted push ups
= 25#
C. 3×10 db row / arm
= 40# – super easy
——————————————
Comp wod
A. Snatch
3 singles @ 80% = 115
2 singles @ 85% = 125 (x,o)
1 single @ 90% = 130
B. C+J
3 singles @ 80% = 175
2 singles @ 85% = 180
1 single @ 90% = 190 (failed jerk)
C. Back Squat
5×2 @ 85% = 85% r: prn (~2m)
= 260
+
45s c+j @ 95
45s du
R:5m x 3
=
9/68, 9/50, 11/74
full squat clean
A: 175, 185, 195 (no misses, shoulder crazy sore)
ReplyDeleteB: 245, 260, 275 (no misses, finally got my clean back)
C: 375 (switched to a slightly narrower squat, had to throw on a belt after the first set
+
23/65, 21/62, 19/58
Not as efficient as i'd like to be with TNG oly lifts as i'd like to be
*power cleans for the Metcon
DeleteA. -55,165,176
ReplyDeleteB. 205,215,230
C. Skipped.
D. 14/46,15/64,15/80
All movements power to keep from squatting