OK GO!

Dead snatch bells

Posted on: Friday July 30, 2010

Warmup

Skipping
Dynamic stretching
Air squats

5 Press
5 Good morning
5 Overhead squat
x 5 (all at 30kg)

Workout

5-3-1 Deadlift @ 100, 110, 120kg :)

3 Hang power clean
3 Split jerk
3 Full squat snatch
x 3 (all @25kg, focus on speed and technique – “Jump!”)

5:00 KB long cycle C&J @28kg, alt. hands every 3 reps

Notes

Heavy deadlifts felt A-OK. Decided to do some oly work as a sub for the usual jumping, squatting and stepping and realised how deficient I’ve become through lack of practice / inclusion. It’s hard to believe that I was comfortable enough to snatch 50 kg in Pete’s apartment lounge two and a half years ago, but it was fun to return to technique work.

KB stuff at the end just for a little extra conditioning. Hard, but the limiting factor was slippery hands on the KB.

Food

  • 3 eggs in butter, carrot
  • Strong cappuccino
  • Wheat-free muesli w milk, fruit and yoghurt
  • Strong latté
  • Strong cappuccino
  • 1 piece liquorice all-sorts
  • 1 sausage roll, 1 small piece of quiche, 1 small slice of pizza
  • 1/2 a chicken kiev, veggies in butter and garlic
  • Tea
  • 6-7 pieces chocolate covered liquorice
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

July 2010
M T W T F S S
« Jun   Aug »
 1234
567891011
12131415161718
19202122232425
262728293031  

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

Archives

Advertisements
%d bloggers like this: