Power Clean and Jerk- 125...power clean 115
7 push jerk at 95 lbs x 4
1RM weighted chin-up- 25lbs....did a few sets of 2-3 at 15lbs.
9x4 front squats at 105 lbs.
Monday, June 3, 2013
Saturday, June 1
1 Power clean x 3 FS x 3- 95 lbs.
Weighted dips (15 lbs) 6 reps x 4 rounds
TNG Power snatch practice (65 lbs) 3 x 10 reps
6 RFT
50 m swim, 10 pushups
Hang snatch practice (45 lb)
Friday, May 30
45 Min AMRAP- 800m run, 24 pull,ups, pushups and 80 squats
7min. AMRAP dead hang pullups- 30
7min. AMRAP dead hang pullups- 30
Tuesday, May 28, 2013
Tuesday, May 28
3 Rounds
10 Push press @85lbs. (pretty tough- struggled on last few)
90 sec. row averaging 2:05/500M
10 Front squat @ 115lb. (super tough)
60 sec. airdyne at 90%
180 sec. hold on rings
Diet
1 cup coffee, 16oz. shake- protein powder, barley grass, chia seeds, kiwi and blueberries
1 almond bar
snack
2 chocolate protein/date/pumpkin seed balls
lunch
avocado, grilled chicken, lettuce spinach wrap
dinner
1 cup kale, 1 cup broccoli, 1/2 cup brussel sprouts
1/4 cup potatos and beans (indian dish)
1 fig bar
1 cliff bar
10 Push press @85lbs. (pretty tough- struggled on last few)
90 sec. row averaging 2:05/500M
10 Front squat @ 115lb. (super tough)
60 sec. airdyne at 90%
180 sec. hold on rings
Diet
1 cup coffee, 16oz. shake- protein powder, barley grass, chia seeds, kiwi and blueberries
1 almond bar
snack
2 chocolate protein/date/pumpkin seed balls
lunch
avocado, grilled chicken, lettuce spinach wrap
dinner
1 cup kale, 1 cup broccoli, 1/2 cup brussel sprouts
1/4 cup potatos and beans (indian dish)
1 fig bar
1 cliff bar
Monday, May 27, 2013
MEMORIAL DAY
AM
8x400m repeats at 1:30-1:40 pace
worked on weighted pullups- 3 strict @ 10 lbs...couldn't get 1 at 25 lbs.
60 hanging abs, 15 back extension with 25 lbs.
PM
Running clock burpees- 17 rounds
7 min. AMRAP strict chin-ups- 31
8x400m repeats at 1:30-1:40 pace
worked on weighted pullups- 3 strict @ 10 lbs...couldn't get 1 at 25 lbs.
60 hanging abs, 15 back extension with 25 lbs.
PM
Running clock burpees- 17 rounds
7 min. AMRAP strict chin-ups- 31
Weekend
Many long walks on beach, worked on strict handstand pushups....one is tough if I go all the way to head to ground.
Friday, May 24th
"Chipper"
29 minutes....had to go 75lbs. on the power snatches (15 @ 85 RX) and the cleans at 100lb. took me awhile- form went to pot on the snatches as i was pulling from my knees...overall the lifts slowed me up big time. I could only get two at a time.
Post-WOD work
CTB skill work
30 Ring dips
10 L-pull-ups
30 kipping handstand pushups
Diet:
1 cup coffee
2 date/pumpkin seed/protein balls
Lunch
protein shake with barley grass powder, carrots and chia seeds
snack
Apple, almond bar, blueberry bar
Snack
Watermelon
Dinner
salad, 1 tsp. vinagrete dressing, grilled grouper, 2 hush puppies (yes at the beach :) , one piece of bread
29 minutes....had to go 75lbs. on the power snatches (15 @ 85 RX) and the cleans at 100lb. took me awhile- form went to pot on the snatches as i was pulling from my knees...overall the lifts slowed me up big time. I could only get two at a time.
Post-WOD work
CTB skill work
30 Ring dips
10 L-pull-ups
30 kipping handstand pushups
Diet:
1 cup coffee
2 date/pumpkin seed/protein balls
Lunch
protein shake with barley grass powder, carrots and chia seeds
snack
Apple, almond bar, blueberry bar
Snack
Watermelon
Dinner
salad, 1 tsp. vinagrete dressing, grilled grouper, 2 hush puppies (yes at the beach :) , one piece of bread
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