Tuesday, July 15, 2014

6.2

Happy Birthday, GK!!!!!!!!


OLY STRENGTH
1. Power Snatch
3 @ 70%, 3 @ 75%, 2x2 @ 80%, 2x2 @ 85
2. Power Clean & Power Jerk
3x1+1 @ 75%, 2x1+1 @ 80%
3. 8 Min EMOM
1 Heaving SN balance  
      HAP, heavier each set

SQUAT STRENGTH
      1. Back Squat
            6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%
      2. Front Squat

            5 @ 65%, 4 @ 75%, 2x4 @ 80%

GOAT WORK
     If there is something specific you would like to work on, please talk to your specialty coach and we will program accordingly.  



In House Olympic Lifting Meet and Competition: Saturday, August 9th at CrossFit OKC. 

7 comments:

  1. SQUAT STRENGTH

    1. Back Squat
    6@230#, 6@265#, 3@295#, 2@315# (never done that for a double)

    2. Front Squat
    5@195#, 4@225#, 2x4@240#

    Jerk Technique - 3@135#, 2@165#, 1@180#, 1@195#, 1@215#

    *I couldn't do any pulls today (low back); hopefully I'll be able to tomorrow.

    ReplyDelete
  2. AM: 2 Mile Run

    Clean and Jerk
    Worked up to new PR 160

    Back Squat
    6 @ 70%, 170
    6 @ 80% 190
    3 @ 90% 215 1+2 (had to adjust bar on back)
    2 @ 95% 230 1of the 2 second one just didn't happen

    ReplyDelete
  3. Power Snatch: 3 @ 100, 3 @ 105, 2x2 @ 110, and 2x2 @ 115
    Clean and Jerk: 3 x 1+1 @ 155#, 3 x 1+1 @ 160

    ReplyDelete
  4. OLY STRENGTH
    1. Power Snatch
    3 @ 95#, 3 @ 100#, 2x2 @ 105#, 2x2 @ 110#
    Followed this with 2 x 5 @ 95# (preparing for Red Dirt WOD involving 10@ 95#)

    2. Power Clean & Power Jerk
    3x1+1 @ 140#, 2x1+1 @ 150#

    SQUAT STRENGTH
    1. Back Squat
    6 @ 175#, 6 @ 195#, 3 @ 225#, 2 @ 240#

    ReplyDelete
  5. 1. Power Snatch
    3 @ 95, 3 @ 100, 2x2 @ 105, 2x2 @ 110
    2. Power Clean & Power Jerk
    3x1+1 @ 125, 2x1+1 @ 135, 1@ 145, 1 @155

    SQUAT STRENGTH
    1. Back Squat
    6 @ 155, 6 @ 175, 3 @ 195, 2 @ 215
    2. Front Squat

    5 @ 135, 4 @ 155, 2x4 @ 160

    10 Min AMRAP...
    10 DB Snatches Right Arm
    10 DB Snatches Left Arm
    50 Double Unders
    3rds and 7 snatch

    DU seem to have taken a vacation. Need to add that in to my arsenal of goats.

    ReplyDelete
  6. Power Snatch: 3 @ 175, 3 @ 190, 2x2 @ 200, and 2x2 @ 215

    10 rounds
    2min to complete 2 rounds of cindy, then remaining time row for cals. rest 1min in between rounds

    Every 2min for 5 rounds
    50 DUs
    7 HPC @ 115.
    SQUAT STRENGTH
    1. Back Squat
    6 @ 365, 6 @ 405, 3 @ 455, 2 @ 485



    ReplyDelete
  7. Janet,
    As I'm typing this, all I can see is how strong Drew Hymer is... Prepare to see much smaller numbers :)

    Power Snatch -- 3 @ 65#, 3 @ 70#, 2x2 @ 75# , 2x2 @ 80#. Session with Steve on Sunday really opened my eyes to what I need to work on for snatch... Although this wasn't full snatch, I could tell my form was different in a good way.

    Power Clean + Power Jerk -- 3x1+1 @ 100#, 2x1+1 @ 110#. Felt good!

    Heaving Snatch Balance 8 min. EMOM -- 1 min. @ 75#, 2 min. @ 80#, 2 min. @ 85#, 2 min. @ 90#, 1 @ 95#. Not gonna lie, this was kinda rough. Really need to work on locking out. BONUS -- watched a Barbell Shrugged video before class to learn what a heaving snatch balance even is :)

    Front Squat -- 5 @ 95#, 4 @ 110#, 2x4 @ 115#. Gotta drive those knees out and not have a small party at the bottom of the squat.

    Back Squat -- 6 @ 130#, 6 @ 145#, 3 @ 165# 2 @ 175#. I didn't think I could do that set at 175#, but I DID!! Thanks for the tips, Kameron :)

    Class WOD -- 10 min AMRAP of: 10 DB Snatch R Arm, 10 DB Snatch L Arm, 50 DUs. TOTAL -- 3 rd. + Snatch & 10 DUs w/ 30#. DUs felt pretty great, and I maybe could have gone up in DB weight. Snatch form was suffering at the end, though, so I'm happy with the 30#.

    ReplyDelete