7.1.15

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WL-

1) 5X3 Tempo Snatch First Pulls (3 counts to the knee, 3 count pause @ knee) + 1 Hang Snatch (from pause at knee) – heavy but perfect, rest 2:00

up to 155.  The pause was harder for sure. Found out afterwards I did it wrong anyways :/

For Time

15-12-9

Power Snatxh @80#

Bar MU

Burpee Box Jump 24″

11 something? I forget honestly. Didn’t write it down soon enough. This was hard though! Broke 8/7 6/6 5/4 snatches and 6/5/4 5/4/3 5/4 Bar MU.

MFS: 3/2/2 – less fatigued today but def still breathing on this!

6.30.15

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1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 heavy attempts), rest as needed

up to 155 working on good form. Don’t really like blocks.

2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 heavy attempts), rest as needed

same just up to 180

Acc/Strength-

1a) 4X3 Pause FS (3 count pause in bottom) – work to 3rm for the day, rest 90 sec.

145

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

165

Gym Acc-

1a) 5×3 Deficit 3″ HSPU + 5 Kipping Deficit 3″ HSPU + 50 Shoulder Taps – rest 90 sec.

IMG_5576

1b) 5×5 Behind the Neck Pull-ups (w/ 3 count pause at top) – rest 90 sec.

Cond-

5 rounds for total working time of:

6/4 UB Muscle-Ups (6 odd/4 even)
10 Push Press @ 85#
10 OH Walking Lunges @ 85#

Rest 1:1 (or 1:00 if round takes longer)

1:23 1:09 1:21 1:14 1:21 – rests were between 1:05-1:20. Just wasn’t ready at 1:00. My shoulders are def tired! 3rd day in a row of some form of HSPU!

MFS: 4/4/5 – little smoked today