14.03.11

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El Jefe. Manda.

“Urgent behavior is not driven by a belief that all is well — or that everything is a mess — but instead that the world contains great opportunities and great hazards. Even more so, urgent action is not created by feelings of contentment, anxiety, frustration, or anger, but by a gut-level determination to move and win, now. These feelings quite naturally lead to behavior in which people are alert and proactive, in which they constantly scan the environment around them, both inside and outside their organizations, looking for information relevant to success and survival. With complacency or false urgency, people look inward, not out, and they miss what is essential for prosperity.”

WIN.

Week 36 Training: 14.03.11

A. E90S x 6: 1 Power Snatch + 1 Hang Snatch + 1 OHS – AHAP w/no misses

Notes: Focus on technique here is imperative. Technical execution over weight lifted.

B. Front Squat/Back Squat: 5×1/3@90 – E2M

Notes: This should be read as 5 sets of 1 front squat directly into 3 back squats at 90% of your 1-RM front squat. In other words, if your 1-RM front squat is 300#, you will front squat 270# for 1 rep, and then transition IMMEDIATELY into 3 back squats at the same weight. You may rack the bar to transition. Start a new set every 2 minutes. 

C. 5 rounds, each for time and load:

-Row 250m
-10 Unbroken Shoulder to Overhead
-Rest 1:1

D. Spend a full 15 minutes cooling down: going through full ROM movements, bringing your heart rate down, working on tissue length and quality, taking in your post-workout, etc.

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21 comments on “14.03.11
  1. Feliz says:

    A) 60-65
    B) 65
    C) 1:37, 1:39, 1:48, 1:38, 1:35

  2. Brett Bolus says:

    A)135-175
    B)305
    C) Will do tonight

  3. A) 165 / 175 / 185 / 205 / 210 failed on hang snatch / 210
    B) 310
    C) all at 185… 1:44 / 1:46 / 2:00 2:07 / failed on 8th rep… wah wah
    D) yes

  4. Alyson says:

    A) 105/110/115/115/120
    B) Done @ 180
    C) 1:25 (105#) / 1:31(115) / 1:41(120) / 1:51(120) / 2:30(120 broke at 6)
    D) Done

  5. Morgan says:

    a) 135 / 145 / 155 / 155 / 160 / 160 (these felt great)
    b) 245
    c) 115# 1:26 / 1:29 / 1:26 / 1:30 / 1:26
    d) K2E w/ rotation / strict T2B / Hip and shoulder openers

  6. drusellers says:

    A) 145/150/155/160(2 attempts)/165/170(-f-)
    B) 270 – this was rough, it was good to get back to that squat suck – push through and find the strength to endure.
    C) 1:40/1:50/1:50/1:40/1:37 @ 135 – i could probably have added 5-10# but times would have been even slower.
    D) 800m walk + jibber jabber

  7. MarkB says:

    A) 125-145
    B) 205
    C) 1:35 / 1:32 / 1:31 / 1:31 / 1:36 @ 125
    D) done

  8. Soy Leche says:

    A) 135-160 1 fail
    B) 235
    C)1:22 -1:26 #115
    D) took a stroll with druby and mellisa

  9. Jeff V says:

    Snatch: 165-205, failed 210
    Squat: 2 sets at 360, 3 sets at 340
    Conditioning: 4 sets at 185 between 1:30 and 1:40; broke on the 5th set, finished at 2:00.

  10. Reid says:

    A) 155-195
    B) 305
    C) All between 1:30-1:40; 3 sets at 185, 2 sets at 135

  11. Kelly C says:

    A. Up to 85
    B. 125
    C. 1:33-1:40 at 75

  12. teoledesma says:

    A) up to 170
    B) 1,2,3,x,5 @275
    C) tonight somewhere somehow

  13. Chels says:

    A. 105-120
    B. 185
    C. 1:43/1:44/1:44/1:51/1:59 all at 105

  14. coachjeffmck says:

    145/155/155/165/175

    295/305/305/305/310. All damn day

    TnG Push presses at 135

    800m to show off guns to SXSW

  15. ikantola says:

    a) 135-135-135-140-140-140
    b) 195
    c) 3 sets at 115 1:32/1:32/1:36, 2 sets at 120 1:45/1:49
    d) 800m walk, stretching, and peanutting

  16. A.185/205/225/235f/235f/235 grip wasnt there, dropped the bar from overhead to the hang
    B. 325 missed last set
    C. 185 UB total time for me and jeremy 13:20
    D 800m walk, foam roll

  17. Russ Laing says:

    A) 155 / 165 / 175f / 175 / 175
    B) 255
    C) all at 165… times were 1:35 to 1:55, varied
    D) yes

  18. Chad Fisher says:

    Snatch: 155-175, failed twice, 1 hang, 1 power
    Squat: 270
    Conditioning: 5 sets at 135 – 1:30 / 1:40 / 2:00 / 1:35 / 1:30
    D) Done

  19. mlubke says:

    A) 125 shoulder not happy snatchin today
    B) 250
    C) 135-125-125-135-135 1:50+-2secs
    D) cool down row. few minutes of couch and pigeon

  20. jeremykampen says:

    A) 165 up to 220 (failed at 195)
    B) 340
    C) 1:20-1:36, 185#
    D) done, with HS walk practice

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