Week of 09.09.2013-09.15.2013

Monday at CFF

AM: 45 Minute Trail Run

A. Front Squat - every :90, perform 1 FS, climbing each time. Start at 123# climb by #20 , until approaching 1RM, then you can jump smaller if PR presents itself.

Score: 223# PR!!

Comments: Close stance. Focus on chest up, not elbows up. Ok if knees track in

B. Snatch - hit heavy single in 12 minutes

Score: 140#

C. drop to 75% and perform 1 rep every :30 for 5 minutes

Score: 115#

D.

For time:

100 Cal AD

+

3 rounds for time

20 x squat cleans @ 103#

20 x CTB pull  up

Score: 23:xx
Comments: Airdyne was paced (8:xx), squat cleans CRUSHED me. C2Bs could have been straight. Super easy.

Tuesday: Pull Strength + OH Stability + Lactate /CP Lower

A1. Clean Grip Deadlift 3-3-3-3-3 across @75% of 1RM DL, rest :15

Score: 213#

A2. Max Strict Deficit HSPU x 5 sets , rest 2:30

Score: 6, 6, 6, 6, 6 ... Tried for 7 but failed each time.

B.  

1k Row @ :10-15 second from PB (personal best)

then,

4 rds

50' Walking Back Rack lunge (93-103#)

15 Box Jumps (24) - step down

Score: 17:xx Comments: Finished Row at 4:10. Lower back tightened up during walking lunges. Just slow.

Wed: - 2 mile Run and 3K row.. Not for time

Thursday:

A. Sqt Snatch - 15 min to build to tough Double NOT TnG

Score: 135#

Comments: Forward. Sending hips through too early

B. Snatch High Pulls 3x3 @100%

Score: 155#
Comments: Pulled high and not a chinese pull... oops!

C. 3 rds AFAP

500m Row

25 Air Squats

50 Double Unders

Score: 11:36 Comments: DU's funky the first round. Broke 3x last round

Friday at CFF

A.  power clean and split jerk - build to tough single

Score: Worked on form. 165#

B.  FS, 5x3 - ascending -rest 3 min

Score: 155, 165, 175, 185, 195
C. 5….1
squat clean @ 133
muscle up
Score: 4:05
Comments: Singles on squat cleans. MU's straight.

3 minute am rap wall ball, 20# to 10' - 32 reps
1 minute am rap power clean and jerk @ 93# - 8 reps
3 minute amrap burpee - 35 reps (?)

Saturday:

A. Sprints 10 x 200m, AFAP - resting 1 min between

rest

 Comments: Went out really hard. Crushed by round 6. :31-:45 seconds