Thursday, September 2, 2010

Friday 3 September 2010



1. Snatch 4x1@60%, 4x1@70%, 4x1@ 80%, then go for max for the day, doesn't have to be a PR, if it feels good go heavier, if not, leave it be.
2. Clean 4x1@ 60%, 4x1@70%, 4x1 @ 80%
3. 6 sets of the following:
In 90s perform,
250m row
AMRAP squat snatch(95,65)
-rest 60s between sets
-score is total snatches

5 minute cool down row @ a conversation pace

Rest 4+ hours

5 sets for times:
30 Box jumps (24,20in)
15 wallballs
400m run

-rest 3 minutes between sets
-attempt to make the 4th round the fastest round
-5 minute cooldown run @ conversation pace(your gonna feel like just sitting down but force yourself to move.
-assess heart rate before and after cooldown and post to comments
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8 comments:

  1. UnknownSeptember 3, 2010 at 8:23 AM

    snatch..4x1 120 4x1 135 4x1 155 175x1 185x1 195x1 205 fail twice
    clean 4x1 150 4x1 175 4x1 200
    6 sets
    row 250
    amrap sqt snatch
    9
    6
    6
    6
    6
    7
    total 40
    12 rep pr from last time

    ReplyDelete
  2. Rory HanlinSeptember 3, 2010 at 9:55 AM

    Snatch 155, 180, 205 then worked up to a PR 260
    Clean 205, 235, 275

    metcon
    9, 9, 9, 8, 7, 7
    49

    big PR in the snatch. 260 has been a barrier for 18 months. onward and upward

    ReplyDelete
  3. AJ MooreSeptember 3, 2010 at 10:56 AM

    Snatch got up to 220, no new pr, failed 225 too many times

    Metcon-11,11,9,9,7,8
    55 total

    ReplyDelete
  4. SteveSeptember 3, 2010 at 12:54 PM

    snatch 100, 115, 135. worked up to 155. angry
    cleans 135, 155, 175 cleans felt better kept adding weight got 225. thats 20 over last test but 50 short of a PR still feeling a lot better.

    metcon 6,6,6,5,5,6 total 34 deceptively hard.

    ReplyDelete
  5. DavidSeptember 3, 2010 at 1:04 PM

    Snatch - 95, 110, 125 (6 attempts, 2 fails), 1x135 (PR for squat), 1x140 (PR for Squat, went up & felt very smooth)

    Clean - 135, 160, 185

    Metcon - 4,3,3,3,3,3, - 19

    140 was a PR for the full Snatch, Power PR is 154.

    I have to say, I really do feel like a Bitch doing this programming with you guys. Kudos to everyone here, you guys are Animals...

    ReplyDelete
  6. UnknownSeptember 3, 2010 at 1:15 PM

    legs tired from this morning & yesterday.
    4:02
    4:10
    4:05
    4:01
    Skipped last round to unload the truck that brought my prowler. then i did 2 90lbs prowler runs 50m...yep it sucks as much as it looks like it does!!!!!

    ReplyDelete
  7. AJ MooreSeptember 3, 2010 at 4:52 PM

    rnd1 2:38
    2:44
    2:44
    2:53
    2:50

    HR 150
    After cooldown
    129

    ReplyDelete
  8. Rory HanlinSeptember 3, 2010 at 6:20 PM

    2:42, 2:52, 2:56, 2:58, 2:56

    5min row cool down, conversational pace

    ReplyDelete

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