October 8, 2012
1) Work up to a heavy snatch. Then complete 5 sets of 1 reps at 85% of today’s max snatch.
2) Work up to a heavy clean & jerk. Then complete 3 sets of 1 rep at 85% of today’s max.
3) Work up to a 3RM back squat
4) 3 rounds for time:
5 deadlift (330/200 lb)
12 burpees
3 muscle ups
rest 2 minutes
1)Heavy Snatch: 70# is my old max. I failed at 75# three times and had to move on.
5 sets x 1 @ 55 #
2)Heavy clean & jerk: 90# is 5 # less than my old max, but it was all i could get this morning.
3 sets x 1 @ 75 #
3) Back Squat – I’ll do the 3RM this afternoon after work.
4)WOD 3 rounds for time:
5 Deadlift @ 130# (5:30 class was huge and I didn’t have the weights i needed) s/b 145#
12 burpees
3 muscle ups (I did 6 ring dips and muscle up progression w/band)
My time: 2:30, 2:45, 3:20
Max lifts:
Dead lift – 175
Back squat- 185
Front squat- 125
Clean- 95
Jerk- 105
Snatch 70
Some arm issues today so didn’t try and go too heavy. Used 65 lbs for 5 sets of 1 rep snatch
Previous 1 rep max = 75
95 lbs for 3 sets of 1 rep clean / jerk
Previous max =110
Worked up to 155 lbs x 3 rep back squat.
WOD with 205 lb dead lift, 12 burpees
1) 138 with 3 unbroken MU
2) 207 with 1+1+1 MU
3) 208 with 1+1+1 MU.
List of max lifts
Dead lift =240
Back Squat =175
Front Squat =160
Clean = 115
Jerk = 110
Snatch 75
Squat Snatch=155 1st time max on this one. Gotta lot of work to do here, but man was it fun!
Heavy Clean and Jerk=205 didnt go all out here just yet (can’t pound the ankle just yet)
No back squat today.
WOD: 1. 1:54, 2. 2:33, 3. SHUT UP!?
Snatch 100
Did 5 sets of 1 rep with 85
Clean and jerk 120 with a full squat, but I power cleaned 135 today( 10 lb pr)
Used 105 for reps
Wod
Used 195 for dl and band for muscle ups
I accidentally did the wod all the way through with no rest. Took 9:11
Max lifts
Dead lift 220
Snatch 100
Power clean 135
Squat clean 120
Back squat 155
Front squat 135
Jerk 135
Heavy snatch – 125
5sets@ 100
Clean and Jerk – stopped at 135 (arm issue)
3rm back squat – 285
Dead lift -275
Muscle progression using a box
1:16,1:12, 1:20
Max lifts:
DL – 355
BS-315
FS – 255
clean- 175
jerk- 215
Snatch- 125 ( stuck here for 2 months)
165 on snatch
215 on clean jerk split missed 225
285 3 rep on back squat
Did 275 on deadlift to maintain form times : 45,47,48
Max Lifts:
DL-415 5RM-will build up to a single soon
BS-385 (old max)
FS-325 (old max)
Power Clean 250
Squat Clean ???
Jerk 255