Snatch
Heavy Single
Clean & Jerk
Heavy Single
Metcon
Showing posts with label jerk. Show all posts
Showing posts with label jerk. Show all posts
Friday 2013.12.27
Press
3 x 3
Back Squat (ID)
1 x 3
(If time permits:
Power Clean and Jerk
3 x 2)
Press
157.5 x 3 x 3
Back Squat
400 x 3
-not great, but hamstrings tight from Wednesday's running, so not altogether terrible
3 x 3
Back Squat (ID)
1 x 3
(If time permits:
Power Clean and Jerk
3 x 2)
Press
157.5 x 3 x 3
Back Squat
400 x 3
-not great, but hamstrings tight from Wednesday's running, so not altogether terrible
Monday 2013.08.12
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
A.M.
Power Snatch
135 x 2 x 5
Power Clean and Jerk
197.5 x 2 x 5
P.M.
Back Squat
365 x 5 x 3
Tabata Run
8.5 mph for all 8 rounds
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
A.M.
Power Snatch
135 x 2 x 5
Power Clean and Jerk
197.5 x 2 x 5
P.M.
Back Squat
365 x 5 x 3
Tabata Run
8.5 mph for all 8 rounds
Monday 2013.08.05
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
130 x 2 x 5 (bar path not as good as Friday)
Power Clean and Jerk
195 x 2 x 5
Back Squat
360 x 5 x 3
Tabata Run
Rounds 1 - 7: 8.4 mph
Round 8: 8.5 mph
Next time: 8.5 mph
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
130 x 2 x 5 (bar path not as good as Friday)
Power Clean and Jerk
195 x 2 x 5
Back Squat
360 x 5 x 3
Tabata Run
Rounds 1 - 7: 8.4 mph
Round 8: 8.5 mph
Next time: 8.5 mph
Monday 2013.07.29
Power Snatch
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
120 x 2 x 5
Power Clean and Jerk
190 x 2 x 5
Back Squat
355 x 5 x 3
5 x 2
Power Clean and Jerk
5 x 2
Back Squat (VD)
3 x 5
Power Snatch
120 x 2 x 5
Power Clean and Jerk
190 x 2 x 5
Back Squat
355 x 5 x 3
Wednesday 2013.07.10
Snatch Shrug + Snatch Pull + Power Snatch
4 x (1 + 1 + 1)
Clean Shrug + Power Clean + Jerk
4 x (1 + 1 + 1)
Back Squat (ID)
1 x 5
SS + SP + PS
155 x (1 + 1 + 1) x 4
CS + PC + J
185 x (1 + 1 + 1) x 4
4 x (1 + 1 + 1)
Clean Shrug + Power Clean + Jerk
4 x (1 + 1 + 1)
Back Squat (ID)
1 x 5
SS + SP + PS
155 x (1 + 1 + 1) x 4
CS + PC + J
185 x (1 + 1 + 1) x 4
Monday 2013.07.08
Power Clean and Jerk
5 x 1
Hang Snatch
6 x 2 (40% up to 50% if technique is solid)
Press
3 x 3 (finding my weights, so it might be ascending)
S.S. Bench Press
3 x 10
Metcon TBD
Power Clean and Jerk
200 x 1 x 5
Hang Snatch (actually hang power snatch)
77.5 x 2 x 3 (40%)
97.5 x 2 x 3 (50%)
Hang Power Snatch (below-knee)
135 x 5 x 2
Press
155 x 3
160 x 3 x 2
Didn't do SS BP
1 mile TT
6:04.75
5 x 1
Hang Snatch
6 x 2 (40% up to 50% if technique is solid)
Press
3 x 3 (finding my weights, so it might be ascending)
S.S. Bench Press
3 x 10
Metcon TBD
Power Clean and Jerk
200 x 1 x 5
Hang Snatch (actually hang power snatch)
77.5 x 2 x 3 (40%)
97.5 x 2 x 3 (50%)
Hang Power Snatch (below-knee)
135 x 5 x 2
Press
155 x 3
160 x 3 x 2
Didn't do SS BP
1 mile TT
6:04.75
Sunday 2013.07.07
Power Snatch
5 x 1
Hang Clean and Jerk
6 x 2 (40% up to 50% if technique is solid)
Back Squat (VD)
3 x 5
Focus is heavy on technique for snatch and clean for a while. No use banging my head against a wall and going heavy with lousy technique.
Power Snatch
167.5 x 1 x 5
Missed first one, then did 5 x 1 - all in all, it was not great.
Hang Clean and Jerk (accidentally did hang power clean and jerk)
95 x 2 x 3
117.5 x 2 x 3
Back Squat
347.5 x 5 x 3
5 x 1
Hang Clean and Jerk
6 x 2 (40% up to 50% if technique is solid)
Back Squat (VD)
3 x 5
Focus is heavy on technique for snatch and clean for a while. No use banging my head against a wall and going heavy with lousy technique.
Power Snatch
167.5 x 1 x 5
Missed first one, then did 5 x 1 - all in all, it was not great.
Hang Clean and Jerk (accidentally did hang power clean and jerk)
95 x 2 x 3
117.5 x 2 x 3
Back Squat
347.5 x 5 x 3
Wednesday 06/30/10
Phil:
Back Squat
5 x 3
Snatch Deadlift
107% x 3 x 5
Weighted Plank
2:00
Kiley:
Split Jerk
5 x 5
3 rounds for time of:
200m run
10 Tire Flips
20 Pull-ups
30 Sit-ups
Back Squat
5 x 3
Snatch Deadlift
107% x 3 x 5
Weighted Plank
2:00
Kiley:
Split Jerk
5 x 5
3 rounds for time of:
200m run
10 Tire Flips
20 Pull-ups
30 Sit-ups
Thursday 05/27/10
Phil:
Push Press
5 x 3
Snatch Deadlift
105% x 3 x 5
Handstand
2:00
L-sit
2:00
Kiley:
Split Jerk
3-3-3-1-1-1
"Diane"
21-15-9 reps for time of:
Deadlift, 155#
HSPU
CFE Swim:
800m TT
Push Press
5 x 3
Snatch Deadlift
105% x 3 x 5
Handstand
2:00
L-sit
2:00
Kiley:
Split Jerk
3-3-3-1-1-1
"Diane"
21-15-9 reps for time of:
Deadlift, 155#
HSPU
CFE Swim:
800m TT
Sunday 04/25/10
Clean and Jerk Work
30-20-10 reps for time of:
Box Jumps, 24"/18"
KTE
200 ft. OH Carry, 135#/95#
Originally:
Team WOD
3 rounds for time of:
40 OHS, 125#/85#
50 Pull-ups
60 Box Jumps, 24"/18"
70 Double-unders
400m run
Rules
1. Each exercise must be completed before starting the next exercise.
2. Only one person can work at a time.
3. The numbers posted are total numbers per team for each round - the exception is the 400m run. For example, if Jack does 30 double-unders and Jill does 40, they're done with double-unders for that round. However, they each have to do a 400m run (and as explained in Rule #1, no one can start the next round until both are finished running).
30-20-10 reps for time of:
Box Jumps, 24"/18"
KTE
200 ft. OH Carry, 135#/95#
Originally:
Team WOD
3 rounds for time of:
40 OHS, 125#/85#
50 Pull-ups
60 Box Jumps, 24"/18"
70 Double-unders
400m run
Rules
1. Each exercise must be completed before starting the next exercise.
2. Only one person can work at a time.
3. The numbers posted are total numbers per team for each round - the exception is the 400m run. For example, if Jack does 30 double-unders and Jill does 40, they're done with double-unders for that round. However, they each have to do a 400m run (and as explained in Rule #1, no one can start the next round until both are finished running).
Saturday 02/20/10
Snatch/Clean & Jerk training with Greg Kustra
N. Highland Weightlifting Club
Carroll, IA
Originally:
Front Squat
3 x 5
Shoulder Press
3 x 5
For both movements, compare to 02/12/10.
N. Highland Weightlifting Club
Carroll, IA
Originally:
Front Squat
3 x 5
Shoulder Press
3 x 5
For both movements, compare to 02/12/10.
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