Tuesday, January 8, 2013
09Jan13: Wed. Snatch, Jerk, Strenth, Sweat
BB Gymnastics
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.
Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 11 –
Run: 4X400m – rest 1:1 –
If you ran yesterday then do either one of the following:
FRAN 21-15-9 95#thrusters, pull ups
or
Elizabeth 21-15-9 135# Clean, ring dips
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Beat up today. Not sure if it was the volume of the days, the sore arm, the long break, or a combo of it all but today STUNK! Far Far Far from any peaks in my training:
ReplyDeleteP.Snatch: 145 (f.ugly)
P.Cle and and Jerk: 175 Tried working on form on the jerk. wasn't happy with my first 175 so tried it again, and failed. So again, and failed. Then ran out of time.
Snatch first pull, P. row. 3x3 (not enough time for 5x3): 175
Press: 95, 115, 125
Elizabeth (pwr cleans): 7:21.
Didn't have any drive on this. Normally can get through the first set of dips unbroken. Not today..
FRUSTRATION
I did this. It Hurt a LOT
ReplyDeletePower Snatch was 145. Got 155 to chin high but could neither get under it or push it up the rest of the way.
Power Clean 175. Failed 3 times at 185, so I missed my PR.
Did the strength.
Did Elizebeth with power cleans and normal dips. 10:51 Thursday is a rest day as I am busted up.