Mon 10-27-14

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep

Perform both movements at 85-90% of your 1-RM Snatch.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

(Compare results to September 1, 2014.)

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45-60 seconds
Rest as needed

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

For times:
Run 2 Miles (3200 Meters) @ 85% of your 1600 meter PR pace
Rest 3 minutes
Run 1 Mile (1600 Meters) @ 85-90% of your 1600 meter PR pace

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4 thoughts on “Mon 10-27-14

  1. A. 185-185(f,HS backward)-185(F)-185-185-185-185-190-195(F, both)-195
    B. 170-175-175-175-175-175
    C. Accidentally scaled to 9 HSPU though that was about right, Rx OHS until last 3, dropped to 135. womp+womp. 9ish
    D. 20-20-20
    60-60-60
    70-70-90, all 60sec

  2. A)165-165-170-170-170-170(f)-170-170-170-170-175(f)-175(f)-175-175(f)-165-165(f)-165-165-170-170

    B) 152-155-157-160-162-165

    Then hit 167 for a single. Outside of the programming. Shouldn’t have done it.

    C) 6:50 @ 155 with OHS that were sketchy at best.

    D)
    20# all sets
    60# all sets
    45# for :45-:60-:60

    I’ve had a lot of good days recently. Today wasn’t one of them.

  3. A. 195 x 16, 200 x 4. no misses. These didn’t feel great.
    B. 155 across (93%). Again, didn’t feel awesome
    C. 8:24ish scaled to 12-6-6 @ 185. OHS were the easy part.
    D. Done. 15# all sets, 70#/60#/60#, 45# between :45 and :55 on all sets.

  4. A. Started at 90 did some at 95/100/105 did the last 8 minutes at 110. Felt awesome no misses.
    B. 85
    C. 12 t2b/5 kipping hspu/5 ohs 95# – 2rdn I was short on time 5:00ish

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