Thursday, 1/9/14


After forcing myself to do a workout on Monday, the peak of my sickness was on Tuesday. Gave myself Tuesday and Wednesday to rest. Feeling almost normal today, so wanted to get back into a routine. Decided to go back and do Tuesday’s programmed workout since I need more work on my squat snatch than on my power lifts. The max power clean testing from Wednesday looked enticing though …

Tuesday, 1/7/14

Strength:

A) Snatch to max in 12 min (on 2nd miss you’re done)

  • Attempt 1: 95#
  • Attempt 2: 105#
  • Attempt 3: 115#
  • Attempt 4: 120# F
  • Attempt 5: 120# F — got 120# OH both attempts, but couldn’t stick it

B) Then Rest exactly 2 min before completing
3 Rounds: ME Snatch in 60 sec @ 60%, rest 3 min

  • 70#
  • R1: 6 (sloppy)
  • R2: 10
  • R3: 11

Skill:

A1) Weighted Chinup: 5,4,3,2,1 rest 90 sec
A2) Weighted Dip: 5,4,3,2,1 rest 90 sec

  • Pull-ups: 5@BW (tough!), 4@BW (3-1), 3@BW, 2@BW, 1@5#
  • Dips: 5-purple, too easy, 4-yellow, 3-yellow, 2-BW, 1-5#

Conditioning:

AMRAP in 6:
5 Power Clean (115#)
10 Wall Ball (14#)
10 HR Push-ups
Rest 6 min
AMRAP in 6:
5 Front Squats (115#)
10 Toes To Bar
4 Alternating DB Snatch E/A (55#)

  • First AMRAP = 3+12
  • Second AMRAP = 2+7
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