Tori with 90kg Power Clean PR
am
A. Snatch – 2 rep tnG – hit heavy singles following from strongest position…. If it’s there.
B. Clean Pull – up to 3RM *more than last
*making sure to hit positions and this to actual be a CLEAN PULL; not a grinding CG DL
Pm:
A. Back SqT – heavy single starting at 65%. Every :90 X 1 – jumping by 10#’s each rep
B. Afap
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder to overhead 155/108
Then,
21-15-9
Cal bike
Strict Hspu
Then,
2 rd of , 12 deadlifts , 9 hang power cleans , 6 shoulder
Assistance work for day:
Crossover symmetry protocol + additional rotator / Scap work
Single session:
A. Snatch
B. Back SqT
C. Metcon
AM:
A. Snatch: TnG double
-110
B. Clean pulls x3
-175
C. Back squat @80%: 3×5 (explosive was the goal)
-182
D. Wod
-9:38
Snatch double: 165
snatch single: 172
back squat: 286
wod: 10:41
Snatch did some reps light working on form
Clean pulls 264# X 3
Back squat started 165-275
12:48 or 13:48 Ahhh depending when John finished. Then I’ll know
Snatch – doubles working for rom instead of my usual split snatch, got to 115 with iffy results
Skipped the clean pulls
B. Sqt every 90 sec. Started at 185 (about 60%) and finished at 285 (90+)
Metcon
2 rounds of DT @135
Run 200m, 12 strct hspu (not full rom), 200m, 9 hspu, 200m, 6 hspu (only one bike in the gym)
2 round of DT @135 – 19:20
A. Workout- 16:01
B. 30 min rest and recovery/stretch/roll
C. 2 rep snatch- 60 kg
1 rep snatch- 65 kg
Snatches weren’t happening today
3 rep snatch pulls at 75 kg x 3
D. 3 RM clean pulls- up to 95 kg
E. Back Squats- 172#-247# built with kilo plates and bumpers..made 7 jumps
F. Extra Workout with B and Lynn
3 min max cals on rower (52)
Rest 3 min
5 min:
PC/Bar lateral burpee ladder 1/1 2/2 etc.
(3 PC into the 8th round)
Rest 6 min
AMRAP 12
12 GHD
7 cal bike
6 1 inch deficit strict HSPUs
(Lost track of rounds..maybe 6 or 7?)
Snatch double (power)
220#
Clean pulls
335#
Trying to straighten up an SI joint problem so doing mostly unilateral work for legs.
5 x 10 (reverse lunges)
= 215, 225, 235, 245. 255#
Metcon
= 8:42
*DTs 3/4 rounds UB
ASsault bike steady 65 RPMs avg
Strict Hspu 9-7-5; 6-5-4; 5-4
Scap work
= done
205 smooth 215 miss 2nd 225 miss 2nd
335
360 squats not feeling great lately
Metcon -10:38
Did 26/20/14 cals on airdyne to make sure was hard enough
Accessory done
Who is this guy?
A nobody.
3 seconds Mickey!!!!!! rwar
Snatch 220 for double
Squats hit 286 before hit screamed at me
Metcon 12:33
HSPU took forever
Clean pulls done at 155kg
A. Snatch Double – 60kg/132lbs – failed second at 63kg/138lbs
B. Back Squat up to 115kg/253lbs
C. Metcon: 13:23… due to large class, waited :20ish for bike going into 15 cals. Would like to do again for an accurate time.
D. 3 Rounds:
15 Back Extensions
20 GHDs
E. Cross Over Symmetry – Thanks for showing me this Chase. Definitely adding in more going forward.
Wed 12/16/15:
A. Snatch doubles TnG up to 185. Then singles – a couple couple misses at 195, but then pulled up my pants and made 195, 205.
B. Squat Every 90 sec: 235 up to 335, failed 345. First heavy squats in while. I’ll take it.
C. 2 Rnds DT, 21-15-9- Cal AB, kipping HSPU, 2 Rnds DT. 15:31