12 Aug

A. Snatch grip DL @31x1, 5, 5, 5; rest 2 min

B. Behind the neck push press 5, 5, 5; rest 2 min

C1. Back extensions 20 unbroken x3; rest 1 min

C2. Amrap ring dips in 90 seconds x3; rest 1 min

12 aug

11 August

So this morning did Nicole. 20 min AMRAP 400 meter run then AMRAP UB pullups. I did 95 reps,did 20 reps first time then 15's after that. Goal was to stay 20. Maybe next time shoot for 17. The 400's were around 1:40.

Also high rep light snatch work and OHS 3x3. 185-195-205

10 Aug

So today was

10aug

20 min oly tech work on your own

+

10 KBS 2 pood

5 burpees AFAP

Sprint 100m AFAP

Rest 2:00

x5

Rest 5 min

x2

(10 total sets)

Been busy this week felt good to get back in saddle. Did the 10 arts as a warmup then the 20 min of oly work was. Shoulder and hip mobility, followed by 2 Sn. Push Prss/2 OHS/2 sots press all at 65 lb. felt good in bottom of sots and OHS, trying to make it feel natural. So I can't get it wrong.

1 AUG

1-Aug
10 min Snatch balance tech work
+
5 TnG push jerk
Airdyne sprint 30 seconds @95%
Rest 2:30
x4
+
5 TnG DL
Airdyne sprint 30 seconds @95%
Rest 2:30
x4

So for Snatch work did. S. PP/OHS/Sotts Press 2 each X 4 sets. Felt good in the bottom on Sotts for the first time ever. Then did about 20 light snatch balance.

The PJ/AD. Felt great today. The weights used were 145-175. Feel like getting under the bar better each time. 175 felt smooth. I bet could have gone a touch heavier, but really wanted to stay touch and go. Cals on AD were between 20-24 each set.

 The DL/AD also felt good. Weights were 325-355. I was happy with the TnG DL @ 355. Also could have gone a bit heavier. But really wanted to stay true to the TnG. Cals were again 20-24 on AD.

31July

31-Jul

A1. Front squat 5, 5, 5; rest 10 seconds

A2. 5 high box jumps x3; rest 3 minB1. Push jerk 3, 3, 3; rest 10 seconds

B2. 10 burpees AFAP x3; rest 2 min