April 6

A.    Snatch

1 x 5 OTM 75

1 x 5 OTM 80

1 x 5 OTM 85  - If after these 15  sets on the minute you feel good, continue to a heavy single with a max  of 5 more singles with a max of 2 min rest

*you did these same percentages last week just after feeling sick, let’s stick with these %s looking for technical improvements/more made lifts over last week

Done, then got 7-8 lifts with 115# and did some drop off sets

B.    Axle OH carry 130# x 40m x 4 sets

This felt epic each time to clean the bar, 130# with axle is a PR C&Push Press

April 5

A.    Back Squat                    180# 4-6 x 5

6 reps all sets

B.    1-arm Suitcase Deadlift            95# 10-12 x 3/side

12 reps both arms all sets

Added in

C. Nate

20 min Amrap:

2 Muscle ups

4 HSPUs

8 KBS (53) did Russian

13 rounds + 9 reps

C.    Axle Overhead Carry            130# 4-6 x 4-5

Will do tomorrow 

April 4

A.    Snatch

    1 x 70

    1 x 75

    1 x 80

    1 x 85

    1 x 85 -can go up on italicized numbers if feeling good

90

95

100

105

110

110

115x2-3

120x1

Attempted 125 twice

B    Snatch EMOM Practice NTE 5 sets

    70% x 2-3

90

C.    Clean and Jerk   

    1 x 70

    1 x 75

    1 x 80

    1 x 85

    1 x 85 -can go up on italicized numbers if feeling good

120

125

130

145

145

Then

150

155

155 failed Jerk

Added in a river ruckus wod with Amber, Mark and Stele. For time, 8 min cap:

15 pull-ups

15 box jump overs 24 inches

15 Burpees in to 45# plate

15 Deadlifts 155#

15 Burpees to plate

15 box jump overs

15 pull-ups

4:48 all UB except last set of pull ups, fun and fast!

D.    Ski Urg

    10 Minutes RPE 5-6 (moderate)

    10 Minutes RPE 7-8 (challenging)

    10 Minutes RPE 5-6 (moderate)

Did a total of 22 mins and skied 4000m, avg pace 2:46

First 10 mins pace 2:50 (RPE about 6)

Second 10 pace was about 2:40 (RPE about 7-8)

Got 1 min sprint in final 3 mins and 1 30 sec sprint in final 1min. Sprint were all out - 2:10 ish pace.

Went by feel mostly. I love the Ski for long distance, who knew?!!!

April 2

PM

A.    Power Jerk   

    3x2 70

    3x3 75

Did BTN power jerks at these %s

Then did

3-4 sets of 2 Power Jerks and 1 Split Jerk with 70%

B.    Snatch Technique (mid block) 60-70% x 4 Reps Max 10-12 Minutes

Done 65-85#

AM

C.    3-4 Rounds

    1-arm Waiter Carry                85#    x 8-12

8,8,8,8 short all rounds, both arms

    NG High Pull                    70#    x 10-12

9,9,9,9 short all

    Good Morning                120#    x 8-10

(add weight if not short after high end rep range)

10,10,10,10 short all

April 1

A.    Clean            

    1 x 5 OTM 73

1 x 5 OTM 78

1 x 5 OTM 83  - If after these 15  sets on the minute you feel good, continue to a heavy single with a max  of 5 more singles with a max of 2 min rest

125 x 5 OTM

135 x 5 OTM

145 x OTM

155

165

175

180 PR!

No misses

B.    Clean Pull           

1x3 85

3x2 90

Done

C.    Yoke Carry                    215# in 2 Minutes (20RM) x 2-3 Sets

200m short

200m short

Timer quit each time so I just carried it 200m each set

Mar 29

A.    Split Jerk                      73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM

Done

       

B.    Deficit Deadlift                165#    3-4 sets x 10-12 reps   

12,12, 12,10 grip was limiter, pronated all sets

C.    5 Rounds

    2 Minutes x Airdyne 7-8 RPE

    4 Minutes x Airdyne 5-6 RPE

Did not have time for 

Mar 28

Wow first day back to training after a horrible stomach thing. Was out for a solid 3 days and couldn't eat much of anything, got super weak. So it felt great to back in the gym lifting today!

A.    Snatch                      105# x 1 x 5 OTM, 110# x 1 x 5 OTM, 115# x 1 x 5 OTM

105# x 5 OTM

110# x 5 OTM

115# was a bit hairy, took longer than 1 min between reps due to breathing (after being sick), had a few misses but all in all got 6 reps here with 115#, first time with that weight in a ENOM setting!

B.    Snatch Comp Pull                  120# 3-4 x 3

3x3

C.    Back Squat                    175#    4-6 x 5

5, 5, 5, 5,5

Could have cranked out more reps but was hesitant to push my legs too hard today after this weeks stomach illness and not eating much.

D.    1-arm Suitcase Deadlift            90#    3 x 10-12/side

R-12,12,12,

L-12, 12,12

short after all