1/10/20

Strength

Spend 20 minutes working up to a 1RM clean and jerk:

  • 1×95
  • 1×115
  • 1×135
  • 1×155
  • 1×185
  • 1×195 (PR!)
  • 1×205 (miss)

Nice to hit a PR! I actually felt really good in the gym today.

Metcon

3 rounds for time:

  • 10 Power Clean (155)
  • 10 Shoulder to Overhead

I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.

Time: 3:11

12/3/19

Quinn was still sick with a fever. Luckily, Charlotte was able to get home early enough for me to hit the 4:30pm class.

The main work was:

E2MOM for 20 minutes:

  • Minute 1 & 2: Max Power Cleans
  • Minute 3 & 4: Max Rope Climbs

I chose #205 for the power cleans knowing it would be really tough. For the first 3 sets, I went 5 power cleans/4 rope climbs. I started missing the power cleans in set 4 and ended with 38 total reps. Still, 205# felt pretty solid today!

11/2/19

Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.

Strength

E2MOM for 10 minutes:

2 snatches + 1 hang snatch

No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.

Then, I did some back squats:

  • 65%x5 (195)
  • 70%x5 (210)
  • 75%x5 (225)
  • 80%x5 (240)
  • 85%x5 (255)

I based all of the percentages off of 300#.

Conditioning

For time:

30 muscle-ups

Kicker: Each time you come off the rings, perform 3 power cleans at 135#.

Time: 10:43

I went 5 and 4 for the first two sets. 3s the rest of the way.

Core

3 sets of:

1x 5-position snatch halting deadlift*

All done at 155#

*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.

10/3/19

I had a light day on calls and stuff plus I figured that I wasn’t sure what Friday would hold with going to the mountains and such. So, I hit the gym on a Thursday when I would have usually taken off.

Strength

10 min EMOM of 2 Power Cleans. I worked up from 135 to 185 and stayed at 185 across 5 sets.

Metcon

22-16-10 of:

  • Power Clean (135/95)
  • Up-Down

Time: 5:37 Rx

I did the last set of 10 Power Cleans unbroken. Otherwise, they were in sets of 4/3/3/3…

9/20/19

We worked up to a heavy set of the following complex:

  • 3 Power Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

I worked up to 185#, but I couldn’t get the power cleans on the set of 205#.

Then, we did the following metcon:

6 rounds of 1:30 on/:30 off:

  • 3 Hang Power Cleans (155)
  • 2 Front Squats
  • 1 Hang Squat Clean
  • 12 T2B
  • Max Front Rack Hold (155)

I ended up finishing each round about 45 seconds in, which gave me far too long to hold that darn bar. T2B were all unbroken.