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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

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8 thoughts on “October 8, 2012

  1. 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

  2. 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

  3. 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!?

  4. 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

  5. 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)

  6. 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

  7. 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

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