A. Snatch
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat - 5 x 2 @ 88% rest as needed
+
30 seconds TNG P. Snatches 95/65
30 seconds Box Jumps 20"
30 seconds KB Swings 53/35
rest 5 minutes x 5
Mobility
ReplyDeleteSnatch
3 singles @ 82% 1RM (135)
2 singles @ 87% 1RM (144)
1 single @ 92% 1RM (152)
Result: completed at prescribed weight (2 singles done at 145 lbs)
*squatted!!!!!! Not ass to grass, but I squatted pretty well on each of these; I don't think I'd ever hit a squat snatch above 135 lbs before (and've done very few at that weight; no misses; VERY happy! took my time working up to this--worth it!*
Clean & Jerk
3 singles @ 82% 1RM (185)
2 singles @ 87% 1RM (196)
1 single @ 92% 1RM (207)
Result: completed at prescribed weight
*missed a clean at 196 lbs and first attempt at 207 lbs--but got next attempts on each; not getting bar onto front rack, as per usual; strength gains no longer relevant with this movement--it's all about the mobility ceiling now. :-( *
Back Squat - 5 x 2 reps @ 88% of 1RM (312)
Result: 1 x 312 lbs, 4 x 295 lbs
*hit first set @ Rx . . . barely--felt awful, so between this and the limited time to recover, went down to 295 lbs for next 4 sets--quite tough, itself*
5 rounds:
30 sec touch-&-go snatches @ 95 lbs
30 seconds box jumps to 20" [sub: to 24" *misread the workout--such a dumbass!*]
30 seconds KB swings @ 53 lbs
--> rest 5 min between
Result:
10 + 10 + 14
10 + 10 + 14
11 + 11 + 15
11 + 11 + 15
11 + 11 + 15
*Games' standard on the box jumps--moved/cycled well through these; got more efficient with the movements/transitions as the workout progressed; long breaks made hitting each round hard quite do-able*
This was done at 5am so warmup was really minimal due to time.
ReplyDeleteSnatch
3 singles @ 82% -- 95lbs
2 singles @ 87% -- 100lbs
1 single @ 92% -- 105lbs
B. C&J
3 singles @ 82% -- 115lbs
2 singles @ 87% -- 120lbs
1 single @ 92% -- 130lbs
C. Back Squat - 5 x 2 @ 88% rest as needed -- 170lbs
+
30 seconds TNG P. Snatches 95/65 -- between 8 and 10
30 seconds Box Jumps 20" -- Still stink at these but getting better at cycling off the box. between 9-10
30 seconds KB Swings 53/35 -- between 11 and 13
rest 5 minutes x 5
Snatches: 3x105#, 2x110#, 1x115#
ReplyDeleteC&J: 3x140#, 2x150#, 1x156.5#
Back Squat: all at 200#
+
5 rounds :
1) 9,16,15
2) 10,16,16
3) 11,19,16
4) 12,17,17
5) 11,19,17
A: 139x3. 149x2 157x1
ReplyDeleteB: 176x3. 187x2 197.6 x 1 (just so happened that this is exactly 92% and it's what I happened to load on the bar)
C: all at 265
D: 1) 10-10-12
2) 11-14-14
3) 11-16-13
4) 11-16-13
5) 10-18-12
A: 180, 190, 200 (no misses, very clean)
ReplyDeleteB: 250, 265, 280(missed first attempt, made 2nd but didnt attempt the jerk. Catching the clean on my toes as weight increases)
C: 390 (Only did 3 sets, crazy lightheaded)
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12/15/16
14/15/16
12/15/16
12/15/17
12/14/16
A- 95, 100, 105
ReplyDeleteB- 125, 130, 140
C- 155, 160, 160, 160, 160
D: 10-15-16 on all rounds except one round 14 BJs because I tripped
No misses on the snatches so decided to do one at 115 (PR tie) because of BOTE and it felt solid! Will be excited when we retest 1RM snatches again.
09/19/14 Snatches: http://youtu.be/8qlTnv1pAUI
DeleteA: 150 hit all, 160 missed both, 170 missed
ReplyDeleteB: 200 hit all, 215 hit 1, 225 hit
C: All @ 305
Was looking forward to lifting heavy since I missed last Friday but my dickhead shoulder had other plans.
+
10,17,13
11,19,15
11,19,15
11,20,15
10,19,15
A. Snatch: 90, 95, 100
ReplyDeleteB, C&J: 120, 125, 135
C. Back squat all @ 220
10-16-15
11-19-16
10-19-17
10-18-17
10-20-16
All power.
ReplyDeleteSnatches 5 @135, 3@155 pulled for 5 seconds before the hit
Cleans. Same thing. 3@205, 2@215 1@230
Had to get creative with my knee
10,10,16
12,14,16
12,14,16
11,14,15
12,16,16
Did step ups to a 24
Kate - pay attention to your lower back each time you catch
ReplyDeleteOK thank you!!!!
DeleteSnatch - 100, 110, 115
ReplyDeleteClean and Jerk - 130, 140, 150
Back Squat - 200
Did the next part, but didnt record my scores.
Snatch: 3 at 90, 2 at 95, 1 at 100, felt good so played a bit and hit 105,110 and 115. All squat snatch from the floor PRs
ReplyDeleteC&J: 3 at 120, 2 at 125, 1 at 130
Back squats: 205#
Rounds:
11, 15,15
12,17,16
13,17,16
12,18,15
12,18,14
A) Snatch - 3@150, 2@160, 1@170 - hit them all
ReplyDeleteB) CnJ - 3@200, 2@215, 1@225 (missed last one)
C) Back Squats 5x2 @ 305
Had to leave before conditioning for bday dinner
A. Snatch
ReplyDelete3 singles @ 82% = 120
2 singles @ 87% = 125
1 single @ 92%’= 135 x
B. C+J
3 singles @ 82% = 176
2 singles @ 87% = 187
1 single @ 92% = 195
C. Back Squat
5×2 @ 88% = 270
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30s tng p. Snatches @ 95
30s box jumps 20″
30s kb swings @ 53
R:5m x 5
=
1- 9, 18, 14
2- 11, 22, 16
3- 10, 21, 14
4- 9, 20, 16
5- 9, 18, 14