Testing week

5th 
A. emom – push jerk from block x 1 every min add 10# start at 60% of 1rm build to max 

225 – http://vimeo.com/81746448

B. emom – PS TnG x 3 70% of 1rm – 8-10mins 

3 sets 80-90% effort 

12 box jump overs 24″ 

15 burpees 

12 CTB chin ups 

15 KBS 2pd 

Run 300m 

rest walk 4mins 

change the order of the movements every set record time for each set

dialed training – http://vimeo.com/81834392

 
 

6th 
Row 500m 1:41/500m pace 

rest 3:00 x 8 

Dialed. All 1.41 or 1.40.9

rest 5mins after the 4th row

 
 

7th 
AM 

emom – 2 MU – 6mins 

Sloppy
+

8mins 70% grinder 

3 TGU tough/arm 

Prowler push tough 40 meters

4 rounds



PM 

3mins 90% effort 

20 box jumps 20″ 

20 KBS 1.5pd  = 
3 rounds

rest 2mins 
3mins 90% effort 

3 hspu 

4 squat cleans 95#  = 
5+3+3

rest 2mins 
3mins 90% effort 

Row  =  1.48

rest 2mins 

3mins 90% effort 

25 DU 

8 burpees  = 3 rounds

 
 

8th 

off
 
 

9th 
Clean and jerk build to a 1rm 

 225 – http://vimeo.com/81746167
+

Snatch build to a 1rm 

165 –http://vimeo.com/81745141

Notes ; Haven’t  squat snatched in training and have been doing power snatching for months ..looking back not sure I should have squat snatched expecting more?
+

30 clean and jerks 135# for time

Grace 2.42 – http://vimeo.com/81745477

Notes;  didn’t warm up lactic system properly and hit the wall at rep 19…world of hurt thereafter. Not happy with this at all.

 
 

10th 
Row 200m 

15KBS 2pd 

25burpees 

25KBS 2pd 

Row 200m 

All out one time 110% effort 

Bookend – http://vimeo.com/81748245

Notes; Happy with this after spending quality time 60 mins + prepping.

Thursday 12th

OPT 1 -98,98,100 + 99,119,98= 612

Notes ; Happy with broad jumps and DU wanted more especially when in great rhythm on 119 round

OPT 2 – 25 .52 Camera died at 18 min http://vimeo.com/81849686

Notes: Technically ‘unbroken’ means no unbroken rhythm , so I went with pause at shoulders  to not break throughout.

Friday 7am

OPT 3;  FS – 295 http://vimeo.com/81826375

Notes; Did 305 for 1 rep.

Snatch -145 . 155 Miss – http://vimeo.com/81826207

Notes ; Squatted every rep …because I thought it was standard…Whatever the case piss poor effort . Will not test again so early for max strength , CNS not jazzed enough for quality.

Chins – 21

Notes; nothing there

OPT 4 – 21.50

Notes; World of hurt here, from shoulder to overhead onward …Did 56 TTB lost count , shoulder to overhead 48 reps…. DB Snatch hammered me.

 

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