Tiff (Fiternity) 230# Clean & Jerk PR
Competition:
am
A. 500m Row x 6; rest 2:30 (hard intervals – this is individual pacing)
B. 5 Strict HSPU + 7 Kipping HSPU x 5 sets; rest 2:30 between (athlete chooses height of deficit)
C. pendlay Row 5×5; ascending; rest 1:30-2 min between
pm
A1. Back SqT: 2×9 @75% , 2×9@77%
A2. Power Clean Triple; NOT TnG; @75-77% of your 1RM PC. . this # is only for 4 sets of 3, super-set with A1; rest 2-2:30 before next set of A1
B. MAP Training @85-90%; sustainable paces are key here
amrap 10
10 kb alt snatches 70/53
10 t2b
10 burpee touch’s
directly into (@10 min mark)
:25 on double unders
:transition
:25 on bike @hard sustainable efforts
transition to DU
*1 min total; 10x through
(10 min)
directly into
2k Row @75-80% effort here
——-————————————————————
Performance Phase:
A1. Back SqT: 2×9 @75% , 2×9@77%
A2. Power Clean Triple; NOT TnG; @75-77% of your 1RM. . this # is only for 4 sets of 3, super-set with A1; rest 2-2:30 before next set of A1
B. 5 Strict HSPU + 7 Kipping HSPU x 5 sets; rest 2:30 between (athlete chooses height of deficit)
C. MAP Training @85-90%; sustainable paces are key here
amrap 10
10 kb alt snatches
10 t2b
10 burpee touch’s
directly into (@10 min mark)
:25 on double unders
:transition
:25 on bike @hard sustainable efforts
transition to DU
*1 min total; 10x through
(10 min)
AM Session: (Globo gym at work so mixed up equipment wise)
1) 1:30 on / 2:30 off x 6
= done on Airdyne (no rower)
2) Pendlay Rows
5 x 5
= 185#, 225#, 235#, 245#, 255#
AM:
A. Rows
-1:38.4
-1:37..6
-1:36.3
-1:35.5
-1:34.7
-1:33.2
am:
A. See picture
B. HSPU Complex: 3×2 inch deficit / 2×4 inch deficit
C.
AM
A. 500m Rows (was cold, tired and sore so used this as a warmup and just aimed for negative splits)
1:52.4, 1:52.0, 1:51.7, 1:51.3, 1:50.8, 1:49.6
B. 5 Strict HSPU + 7 Kipping HSPU x 5 sets: all UB w 1 abmat
C. Pendlay Row 5×5: 100,105,110,115,120
PM
A1. 2×9 @195, 2×9@200
A2. PCs @135
B. AMRAP : 5+20
C. DUs (30-45) / AB (45 total cal, didn’t quite make a “hard” effort here)
D. 2k Row – 8:12.6
pm:
A1. 90kg/ 92kg
A2. 65kg
B.
Recovering from some quad/knee stuff, nice to get most of the way back
1 – B. Squats 9×4 @ 205 supersetted with p. cleans x3 @ 155 (light percentage on back squat).
2 – HSPU Strict then kipping – 5 sets (1 cushion) did not get proscribed numbers.
3 – Metcon 10 min – 10kb sntch @ 53, 10 t2b, 10 touch burpees 3+3
right into 10 min of 25 secs d.u.s and 25 secs rowing … did it.
500mx6
1:32.8
1:32.0
1:32.3
1:33.3
1:33.3
1:33.1
Hspu complex
3′ deficit
Pm
A1 back squat
340 2×9
350 2×9
A2 power clean
255 4×3
Wod
5+4
Dubs+bike completed
2k completed
A. I don’t like rowing. That.is.all.
1:55, 1:58, 2:05, 2:04, 1:57, 1:56
B. 3 rounds at 4″ deficit, 1 round at 2″, 1/2 round at 4″….fell off the wall so stopped
C. Up to 60kg
A1. 90kg X9x2, 92kg x9x2
A2. 133#
B. 4 rounds. Haven’t been able to do heavy KB snatches since shoulder injury so was happy I was able to complete. Was slow but no pain.
DU + Bike done.
2k row done.
500mx6
1:48.5
1:48.7
1:48.7
148.5
148.7
148.7..super pumped to hold under 1:50 on all of them
HSPU: completed with 2 blues stacked as a deficit.
Pendlay rows: completed. heaviest set was 73kg.
PM:
A1. 103kg, 106kg
A2. 163#
Wod: 6 + 16
– DU/bike completed
-2k row completed
Did one long session today. Oh joy.
In this order-
Hspu done with 55pound bumpers deficit
Pendlay rows done
Squats 285/295 not too bad probably could have gone maybe little heavier
PC 225
6×500
1:39/1:39/1:38/1:38/1:38/1:37
20 minute rest
AMRAP 6+1 felt smooth
Dus and rower done (no bike at gym)
2k done pretty slowly as recovery bc I had rowed enough in the last 2 hours
This guy going with the deficit. Animal.
A.
1:44.6
1:43.8
1:43.5
1:43.3
1:42.9
1:42.1
first time not dying on the last two gotta step it up next week
B. 45lb bumpers
PM.
A1. 305×2 315×2
A2. 205
B. 4+22
One long session, let’s work
Rows
1:38.2
1:40.1
1:39.7
1:39.8
1:39.6
1:37.8
HSPU done on 25lb plates
I know it’s not a lot, but it’s getting better
Back squats done at 288/295
Power clean at 205
Metcon 5 full +1
Bike + dubs done
Post 2k row done in 7:44
A1. Squats 92kg and 94kg – felt really good, no fails
A2. 64kg/141lbs – felt good
B. HSPU – unbroken with 15kg plate – probably should have used more of a deficit
C. Metcon – 4 or 5 + 20….. Need to ask the guys what they got
Double Unders and bike – complete
2k row – complete
D. Rows – 45kg/45kg/50kg/50kg/52kg
E. Hamstring Glute Raises – 4×5