Double Day & Double PR!

TRAINING:
Part 1:
A. Back Squat - build to a tough single; rest as needed - NOT a 1RM
B. 85% of A - amrap x 1 set @ 30X0
+
50 HSPU for time:
every time you break you perform 4 rope climbs
Part 2:
-Max Snatch
-Max Clean & Jerk

RESULTS:
Part 1:
A. 225# (pr) saved a little, max today i would like to think @ 235#
B. 3 reps @ 190#... wow that was hard
+
12:54

all HSPU strict (15, 10, 10, 6, 9)
Part 2:
-Snatch 135#
- Clean and Jerk 165#
Wasn't really feeling the jerk. Shoulders were fatigued and I wasn't hitting 170#, and every retry I had to clean the weight again which wasn't exactly easy. So I decided to skip the jerk and max out on squat clean only and hit 185# (pr)

Hang Squat Cleans!

TRAINING:
Part 1:
Run 15 min @ Z1
Part 2:
A. Back Squat Cluster - 1.1.1.1.1 x 4; rest 5 min
B. Hang Squat CLean - 3 x 3 @ 80%; rest 90 sec
+
3rds for time @ 90%:
15 ring push ups
15 toes to bar
15 box jumps - 24/20"
RESULTS:
Part 1: Complete
Part 2:
A. 155, 165, 170, 175
B. 135, 135, 145
+
8:14
Felt strong on back squats, felt quick and powerful on hsc, but on the metcon my grip felt shot (probably from yesterday) and that push-ups were also challenging in sets 2 & 3

Squats and Recovery

Yesterday's 105 chest2bar pull-ups destroyed me. Today my upper body was so uncomfortably sore. The volume and intensity were both very tough, so I was excited today to have a heavier lifting day with lots of rests!

TRAINING:
A. Back Squat @ 30X0; 3,3,2,2,1; rest 5 min
B. OHS - 3 x 3 @ 80%; rest 2 min
C. Wall Ball/Toes to Bar practice - 5 min

RESULTS:
A. 155#; 165#; 175#; 185#; 195#
B. All sets at 135#
C. Curious to see how I will do in 11.5

FINISHER:
Air dyne. 10 minute recovery ride to loosen up.
-50 sec easy, 10 sec all out effort x10

Here are the OHS sets

Back Squat!

Today I built up to a heavy single back squat, but not a 1 rep max. My last PR was 210# over a year ago, today I got to 215#. I felt strong on the squat and that was the goal; chest tall, no leaning forward, weight on heels. Although it is a PR it is not a 1 rep max.  I would hope to get around 225# for a max.
My back squats were followed by a metcon of:

AMRAP 12 min:
-10 KBS @ 35#
-10 Pull-ups
-200m Row

5 Rounds+ 10 KBS+ 9 Pull-ups


Heavy Back Squats from Chelsea Ryan on Vimeo.

Work Outs

 March 8, 2011


Part 1:
4 min max DU's: 183
3 min max Box jump 20": 60
2 min max GHD: 42
1 min max reps powerclean 65#: 21


Part 2:
Deadlifts and strict ring dips 5x5 alt sets
DL loads: 205, 225, 235, 240, 245 (x4)


Part 3:
30 power snatches (isabel) @ 95# 
then immediately 
5 rounds of
-15 GHD
-6 Ring dips
-10 lateral hop burpees


snatches done at 6:27 total 21:17


 March 7, 2011
a1. Strict press x1/Push Press x2/ Split Jerk x 3
a2. 10 chest to bar pull-ups


alt a1 and a2, 3 sets


set 1: 90#, ub
set 2: 100#, ub
set 3: 110#, ub


110# was a strict press pr


Wod:
1,000m row
40 wall ball (14#/10ft)
750 m row
30 wallball
500 m row
20 wall ball
250 m row
10 wallball


18:56


March 6, 2011


3x10 back squats
145, 155, 165