Power Snatch
5 x 2
Press
3 x 3
Box Squat
3 x 5
Metcon
Showing posts with label box squat. Show all posts
Showing posts with label box squat. Show all posts
Thursday 07/19/12
Snatch
Heavy Single
Clean & Jerk
Heavy Single
Box Squat
3 x 5
Metcon, bike, or run
Heavy Single
Clean & Jerk
Heavy Single
Box Squat
3 x 5
Metcon, bike, or run
Thursday 07/12/12
Power Snatch
Heavy Single
Power Clean
Heavy Single
Box Squat
3 x 5
Power Snatch
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x f x 3
Power Clean
185 x 1
205 x 1
225 x 1
235 x 1
240 x f x 3 (last one was full clean)
Box Squat 12"
340 x 5 x 3
Finished 5 days of frequency method HSPU 6 x 3
Heavy Single
Power Clean
Heavy Single
Box Squat
3 x 5
Power Snatch
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x f x 3
Power Clean
185 x 1
205 x 1
225 x 1
235 x 1
240 x f x 3 (last one was full clean)
Box Squat 12"
340 x 5 x 3
Finished 5 days of frequency method HSPU 6 x 3
Sunday 07/08/12
Snatch
90% x 1, 88% x 1 x 3
Clean & Jerk
90% x 1, 88% x 1 x 3
Back Squat or Box Squat
3 x 5
The knee feels normal, but I'm still doing power versions for one more week.
Power Snatch
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
200 x f, 1 (ties power snatch PR)
205 x 1 (power snatch PR, ties snatch PR)
210 x f
207.5 x f, f
Power Clean
185 x 1
215 x 1
225 x 1
235 x 1
245 x f, f(full clean), f (full clean), f
235 x f, 1, f, f (full clean), f (full clean)
Power snatch was great . . . power clean not so much.
Box Squat 12"
335 x 5 x 3
Ab Wheel 135#
3 x 14
90% x 1, 88% x 1 x 3
Clean & Jerk
90% x 1, 88% x 1 x 3
Back Squat or Box Squat
3 x 5
The knee feels normal, but I'm still doing power versions for one more week.
Power Snatch
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
200 x f, 1 (ties power snatch PR)
205 x 1 (power snatch PR, ties snatch PR)
210 x f
207.5 x f, f
Power Clean
185 x 1
215 x 1
225 x 1
235 x 1
245 x f, f(full clean), f (full clean), f
235 x f, 1, f, f (full clean), f (full clean)
Power snatch was great . . . power clean not so much.
Box Squat 12"
335 x 5 x 3
Ab Wheel 135#
3 x 14
Wednesday 07/04/12
Snatch
Heavy Single
Clean & Jerk
Heavy Single
Back Squat or Box Squat
3 x 5
Possible Metcon
Heavy Single
Clean & Jerk
Heavy Single
Back Squat or Box Squat
3 x 5
Possible Metcon
Thursday 06/28/12
Snatch
Heavy Single
Clean & Jerk
Heavy Single
Back Squat or Box Squat
3 x 5
Bike or metcon
Heavy Single
Clean & Jerk
Heavy Single
Back Squat or Box Squat
3 x 5
Bike or metcon
Thursday 06/21/12
Snatch (changed to power snatch)
Heavy Single
Clean & Jerk (changed to power clean)
Heavy Single
Back Squat (changed to box squat)
3 x 5
The snatches and C&Js might turn into power snatches and power cleans depending on how my right knee feels. It's definitely better than when I first tweaked it, so we'll see what happens. Likewise, the back squats might turn into box squats.
3 rounds for time of:
10 Deadlifts, 275#
50 Double-unders
Compare to 02/20/12.
A.M.
Power Snatch
Heavy Single
175 x 1
185 x f, 1 (easy)
195 x 1 (pwr sn PR)
Power Clean
Heavy Single
225 x 1
235 x 1
245 x 1 (pwr clean PR)
P.M.
Box Squat (12" box plus 1 10# bumper)
315 x 5 x 3
Metcon a few hours later after MSCL
3:06
Bike to Elk City and back - 22.34 miles by bike odometer. The route is here on gmap-pedometer (which has it at 22.2882 miles with an approximate turn-around of Elk City Dr.)
Finished up 5 days of FM HSPU 6 x 2
Heavy Single
Clean & Jerk (changed to power clean)
Heavy Single
Back Squat (changed to box squat)
3 x 5
The snatches and C&Js might turn into power snatches and power cleans depending on how my right knee feels. It's definitely better than when I first tweaked it, so we'll see what happens. Likewise, the back squats might turn into box squats.
3 rounds for time of:
10 Deadlifts, 275#
50 Double-unders
Compare to 02/20/12.
A.M.
Power Snatch
Heavy Single
175 x 1
185 x f, 1 (easy)
195 x 1 (pwr sn PR)
Power Clean
Heavy Single
225 x 1
235 x 1
245 x 1 (pwr clean PR)
P.M.
Box Squat (12" box plus 1 10# bumper)
315 x 5 x 3
Metcon a few hours later after MSCL
3:06
Bike to Elk City and back - 22.34 miles by bike odometer. The route is here on gmap-pedometer (which has it at 22.2882 miles with an approximate turn-around of Elk City Dr.)
Finished up 5 days of FM HSPU 6 x 2
Sunday 06/17/12
Power Snatch
80% x 1 x 5
(80% is of snatch)
Power Clean
80% x 1 x 5
(80% is of clean)
Box Squat
3 x 5
Bike before float trip
I was going for power versions today due to tweaking my knee a bit on Friday. It doesn't hurt to squat, but I didn't want to do something stupid.
A.M.
Power Snatch (Snatch max = 205)
165 x 1
175 x 1
185 x 1
190 x f, f, 1 (not power)
165 x 2, 3 (supposed to be 165 x 1 x 5, but I did a double and a triple)
Power Clean (Clean max = 270)
225 x 1 x 5 (at least two were probably not power)
I only had to do 215, but I really wanted to do 225.
Box Squat
225 x 5, 12" box + 3 10# bumpers
225 x 5, 12" box + 2 10# bumpers
225 x 5, 12" box + 1 10# bumper
Trying really hard to keep my back in extension - mostly good, but not completely. Also, I forget that box squats usually have some aftereffects since I rarely do them. My adductors were cramping up on the river later in the day.
P.M.
Bike about 8 miles - pretty good pace.
80% x 1 x 5
(80% is of snatch)
Power Clean
80% x 1 x 5
(80% is of clean)
Box Squat
3 x 5
Bike before float trip
I was going for power versions today due to tweaking my knee a bit on Friday. It doesn't hurt to squat, but I didn't want to do something stupid.
A.M.
Power Snatch (Snatch max = 205)
165 x 1
175 x 1
185 x 1
190 x f, f, 1 (not power)
165 x 2, 3 (supposed to be 165 x 1 x 5, but I did a double and a triple)
Power Clean (Clean max = 270)
225 x 1 x 5 (at least two were probably not power)
I only had to do 215, but I really wanted to do 225.
Box Squat
225 x 5, 12" box + 3 10# bumpers
225 x 5, 12" box + 2 10# bumpers
225 x 5, 12" box + 1 10# bumper
Trying really hard to keep my back in extension - mostly good, but not completely. Also, I forget that box squats usually have some aftereffects since I rarely do them. My adductors were cramping up on the river later in the day.
P.M.
Bike about 8 miles - pretty good pace.
Wednesday 05/05/10
Box Squat
5-5-5-5-5
7 rounds for time of:
3 Deadlifts, 315#/215#
6 HSPU
9 Box Jumps, 24"/18"
(Courtesy of CF Football)
5-5-5-5-5
7 rounds for time of:
3 Deadlifts, 315#/215#
6 HSPU
9 Box Jumps, 24"/18"
(Courtesy of CF Football)
Thursday 04/22/10
Box Squat
5-5-5-5-5
For time:
400m Sandbag Carry, 100#/50#
---then---
3 rounds of:
10 Thrusters, 115#/80#
10 Burpees
---then---
200m Sandbag Carry, 100#/50#
(Courtesy - mostly - of CF West Santa Cruz)
In honor of Chris's "baby giraffe doing cleans" video a while back, I thought I'd post these two links:
Deadlift
Clean
5-5-5-5-5
For time:
400m Sandbag Carry, 100#/50#
---then---
3 rounds of:
10 Thrusters, 115#/80#
10 Burpees
---then---
200m Sandbag Carry, 100#/50#
(Courtesy - mostly - of CF West Santa Cruz)
In honor of Chris's "baby giraffe doing cleans" video a while back, I thought I'd post these two links:
Deadlift
Clean
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