(A) - (1) STRICT PRESS
**MAX EFFORT lift (Maximum of 6 attempts)
(2) PUSH PRESS
**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.
(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.
(B) 11min AMRAP
1 Rnd of Cindy + 10 KB or DB GTO 45/35lb
2 Rnd of Cindy + 10 KB or DB GTO 45/35lb
3 etc, etc, Keep adding a round of Cindy every time
New Fractionals Courtesy of Dr John
SP- 43kgs
ReplyDeletePP- 57 kgs (6kg PB!! was thinking about breathing technique and this helped)
Split -57kgs!! (4kg off my 61kg Pb) this tells me that I suck at Split Jerk and really need to put some work in... cause based on my Push press numbers I should have a lot more in the tank on the splits!!
No Amrap just lifts today
SP 27kg
ReplyDeletePP 33.5
Jerk 35
4 rounds od Cindy with 10kg weights. Only did one round of Cindy each time. Didnt here Coach say to do it again each round. Really happy with what I did today. Really really happy!!!!
Blue bands on pull ups
DeleteStrict Press: 25,30,35,40,42kg
ReplyDeletePush Press: 42, 48.5, 54, 58(f), 56, 58kg
Split Jerk: 58, 63, 66kg
WOD:
To the end of Round 3
10.25min 45lb dumbbell
Strict press 33kg....new PB!
ReplyDeletepush press 37.5kg only did four lifts, time was running out so moved on to jerks.
split Jerk 43.5kg.....new PB!
YAY! :-))
WOD
3 round even
Scaled:
15kg DB
Orange band pull ups
First 2 pushups each round Rxd, the rest on knees
Really happy with the lifts. Can't believe I am sneaking up on that 35lb DB...
Really need to work on my pushups.
Competitors Prep
ReplyDeleteWarm Up: 2 sets Jog 400 Meters 15 Toes to Bar
20 Alternating Pistols (10 each leg)
(A) 5X2 Snatch @ 60kg, Touch & Go – heavy but perfect—not maximal, rest 60 sec. in between rounds. Was finishing well, just not jumping hard. The pieces of the puzzle are almost together.
(B)Incline Bench 3-3-2-2-1-1 @ 60,65,70kg
(C)Conditioning 1 minute AMRAP of Jerks @ 90/60
-then (no break)-50 Burpees for time & Perform 1 Rope Climb @ 15′ EMOTM beginning AFTER the first minute.-then (no break)-1 minute AMRAP of Jerks @ 90/60kg. Completed 3 jerks first round. Burpees took 6 mins then 1 failed jerk. I took the bar off the rack, dipped and had nothing. Racked it and then waited till 10 sec to go. Had a good crack and just couldn't hold the lockout long enough to get my feet back together. Really enjoyed this conditioning, it was the hardest i have worked for a bit without really feeling like i was working to hard. Look forward to tomorrow's sessions.
Strict Press:- 40,50,60,61(PB)
ReplyDeletePush Press:- 60,70,75,83(f)
Push Jerk:- 83,93,95,98(f),98(f) ever so close to the 100kg.
WOD:- 3+60(2rnds of Cindy)
A)SP 61kg, PP 65kg, SJerk 71kg
ReplyDeleteB) 3 rounds = 18 reps (35lb DB)
Backed off a bit today to rest my neck.
Pistols day 11
PM PT with HC. Snatch work. Worked on retreat under the bar and hip snaps from hang (boxes).
Skills with HC really helping. Feeling more comfortable under the bar.
SP - 45kg
ReplyDeletePP - 50kg
SJ - 60kg
WOD - 3+5 (blue & red bands for pull ups). Loved this WOD!
SP - 43,48,53,58,63,68(F)
ReplyDeletePP - 68,73,78,83,88(F),88(F)
SJ - 88(F),88,93(F),93,98
WOD - 3 rounds + 75 reps RXD
SP 42kg
ReplyDeletePP 46kg
Jerk 46kg
WOD 3 + 6 blue red bands and 12kg GTO
SP 42kg
ReplyDeletePP 46kg
Jerk 46kg
WOD 3 + 6 blue red bands and 12kg GTO