13.12.28

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Week 25 Training: 13.12.28

Barbell

Snatch Warm-Up Sets: 2×2@55, 2×2@65, 2×1@75,  2×1@85, 1×1@90 – E90S

A. 10 Minutes to find a 1-RM Snatch

Clean & Jerk Warm-Up Sets: 2×2@55, 2×2@65, 2×1@75,  2×1@85, 1×1@90 – E90S

B. 10 Minutes to find a 1-RM Clean & Jerk

Notes: After you complete your warm-up sets, you should take 10 minutes or 5 lifts – whichever comes first – to find your 1-RM snatch and clean & jerk for the day. Do not go over 5 maximal attempts. Do not go over your 10-minute time limit.

Strength

C. Front Squat: 4@75, 4@85, 3×4@90

Conditioning

D. “Amanda”

9-7-5:

-Muscle Ups
-Snatch @ 135/95

Notes: You must squat each snatch. If you can, catch each in the bottom position. Second best would be to “ride it down” on each rep. PRACTICE VIRTUOSITY. 

Durability

E1. RDL: 3×5 @ Medium/Heavy Weight
E2. Ring Dips: 3xME @ Bodyweight

Notes: On the Ring Dips, execute the longest ROM that you can (safely). Go to complete muscle failure on each set.

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13 comments on “13.12.28
  1. Max says:

    Felt like I shit the bed this morning, but what should I expect after being a slob for a week …..

    A) Hit all warmup weights except 95% (should have done 90% as rx’d) ….. Failed at 205#
    B) Hit all warmup sets …… Failed at 255#
    C) 4×235#, 4×275#, 3×285#, 3×285#, 2×285#

    Had to leave gym

  2. Brett Bolus says:

    A) 195 PR
    B) 255 PR
    C) 235/ 270/ 285
    D) 8:30

  3. Soy Leche says:

    A) 185 15# pr
    B) 235 Samsies cleaned 245 but failed the jerk
    C) yes…. Failed 2
    D) 8:50 fried

    Now going to sleep

  4. House says:

    A) 225
    B) 275(PR)
    C) no bueno
    D) 8:42 PR

  5. Jeff V says:

    Snatch – 225
    Clean and jerk – did 245, the pulled on 295 and just didn’t have it.

    Just wasn’t there for snatch and C&J today. Oh well, just another day.

    FS – didn’t stick to the prescribed rest, kill me, but did 335×4 twice and the 345×4. 345 was max FS at the fittest games last year. So pretty happy with that.

    Cond – 5:57. Pretty good, room for improvement.

  6. randallgatkinson says:

    A) 240 PR
    B) 285 clean, missed jerk 3 times
    C) 255 / 275 / 295.. 2 reps, only 2 sets
    D) 7:42 PR

  7. Alyson says:

    A) 135 PR
    B) 175 PR
    C) 145/155/165 (made 2 for 4 reps, 1 for 3)
    D) DNF – got stuck on 7 for MU’s

  8. Kelly C says:

    A. 100
    B. 125
    C. 100/115/120
    D. Worked with coach jenny at Southbay on my mu, getting really close.
    E. Done

  9. Reid says:

    A) 215
    B) 275
    C) 245, 265, 285 (4,3,2)
    D) 5:33

  10. Kelli says:

    A. 95#
    B. 125# (10# PR)
    C. 100/110/115
    D. dnf – had 2 snatches left.. took me a while to get my head in it
    E. done

  11. A. 265
    B. 245
    C. 265/295/275×3
    D. 7:02

    felt weak and slow. sure it had something to do with biking..

  12. ikantola says:

    A) 135-145F-145F-140F-140F
    B) 185-190F-190
    C) 4 sets of 3 at 185
    D) 5:53 pr?

  13. Morgan says:

    a 165
    b 205
    c 205 / 235 / 250 × 2/1/0
    d 11:50 (muscle ups went great, snatches – no)
    e1 225
    e2 12 / 13 / 12

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