Re: AEB Workout Log
 

30 105# squat clean and jerks for time (heavy squat Grace). 10.43

Re: AEB Workout Log
 

annnnd back to logging.

squatting today--up to 245 for a single then a 1k row time trial (terrible time today) 4.02

Re: AEB Workout Log
 

oly yesterday, pretty bad, up to 55 snatch, 65 c&j

DT today--holy heck--18.13 at 105#

Re: AEB Workout Log
 

Pistol work, cleans, and 3 rounds of 10 C2B pullups, 10 front squats (115#), 10 burpees. 1 round 7 burpees.

clean jumps
85
105
125
135
145
155
165xfxfxf

pistols (barefoot):
5 in 20 seconds
16 in 40 seconds
26 in 60 seconds
18 in 40 seconds
20 in 40 seconds (with shoes)

Re: AEB Workout Log
 

yesterday was oly. focused on muscle cleans and snatches to work on keeping the bar closer.

muscle snatch up to 41, muscle clean up to 50. snatch up to 52 (weak) and clean up to 68.

today was front squatting and clusters:

front squat

15m to establish fast peak of 1
95x
125x2
145x1
165x1
175x1
185x1

then 2 sets of clusters - 1 rep every 20 seconds at 90% of peak, stopping when it gets sort of ugly or questionable

5 set of 1 rep at 168lbs, then 4 singles

then 2 sets of density work - 5-4-3-2-1 at 66% peak, resting 20s between sets (unrack at 15s, squat at 20)

used 125lbs

Re: AEB Workout Log
 

oly tuesday, not that great. snatch up to 57, clean and jerk to 60, clean to 65

wednesday 13.2 again--10 minute amrap 5 shoulder to overhead, 10 DL, 15 BJ @95#. 5 rounds (150 reps)

today was muscle up work then 15 minute amrap of 1 rope climb, 10 handstand thigh slaps, 10 false grip ring dips, 15 hollow rocks. 3 rounds 7 slaps

then oly--stayed very light due to tomorrow (isabel), sets of 3 reps, 12 sets total at 35 and 40.

7 sets of 3 cleans at 40

Re: AEB Workout Log
 

Isabel (30 power snatches at 95#) was good--5.54

Re: AEB Workout Log
 

competitive class saturday
yoke walk up to 395
power clean up to 165 (squat cleaned 170)
then 2 cleans every 20 seconds at 90%. lasted like 2 rounds

metcon was 3 rounds of 2minute AMRAP wallballs, 2 minute AMRAP burpee box jump, 1 minute rest. worked with Lindsay, 280 reps.

Today was the first in a hybrid program:

hang muscle clean up to a peak of 2:
15
20
25
30
34
39

Power snatch then snatch up to a peak
29
35
40
44
48
50
52
54

power clean, double jerk, squat clean up to a peak
45
50
55
60
65

6 sets of 3 snatch grip romanian deadlifts:
45
55
60
65
65
65

then the cluster from yesterday that I missed:

squatted up to 85kg (45, 55, 65, 75, 80, 85) then: every 20 seconds 1 rep at 90% (75kg), lasted 4 sets then 3 (sore back), then 5,4,3,2,1 at 66% (65kg which should have been 55kg)

Re: AEB Workout Log
 

20 minute amrap of 6 deadlifts (scaled to 135), 7 burpee pullups, 10 AKB at 1.5 (scaled to russian), 200m run.

4 rounds, 4 burpee pullups. Not at all ashamed to admit that I scaled everything I could.

Re: AEB Workout Log
 

day 2 of the Hybrid programming yesterday.

Today is a rest day in preparation for tomorrow's competition.

Hang muscle snatch – up to a peak of 2.
15
20
25
30
34
38

Snatch from floor, snatch from low hang – up to a peak set.
29
35
40
44
47
50

Clean – up to a peak of 1
45
50
55
60
65
69
72
75
78xf
78xf

Clean deadlift, clean high pull (2+2) – complete 6 total sets (only did 5)
65
70
70
75
80