#science
Years of study, research and testing have brought us to this ultimate understanding of strength training and the full spectrum of human potential. You’re welcome.
Week 40 Training: 14.04.07
A. 5×5 Unbroken Hang Snatch – AHAP – E90S
B. 5 rounds, each for time – Rest 1:1 between rounds
-ME Strict HSPU + ME Kipping HSPU
-50 Double Unders
Notes: Perform ME Strict – as soon as you fail, switch (without coming of the wall if possible) to ME Kipping. When you max out your Kipping HSPU, come off the wall and immediately perform 50 Double-Unders AFAP.
C. For Time:
-50 Pullups
-50 KBS @ 24/16
-50 Push Jerks @ 95/65
D. Tabata Back Squats
Rounds 1&2: 135/95
Rounds 3&4: 115/75
Rounds 5&6: 95/65
Rounds 7&8: Bodyweight
Notes: Partner up with someone. Set up your bar so that your partner can remove plates as you go. Your partner should remove plates after rounds 2, 4 and 6. Maintain the bar on your back for the entire piece. This is a standard Tabata cycle, with 20 seconds of work followed by 10 seconds of rest, for 8 rounds.
CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start
coachwinchester 
A) 95/105/115/125/135
B) done
C) 20 pull-ups/50 kbs/10 push jerks
D) not today
A) 185
B) strict: 43; kipping: 36. Rounds around 1:30. 15/4, 8/10, 8/8, 6/7, 6/8.
C) 6:29
D) 88
A) 135, 145, 155, 165, 185 (2/5)
B) Highest 11/12 – Lowest 5/7 – Time: Avg 1:15
C) 4:56
D) 91
A) 65/70/70/70/70
B) strict-0, kipping 39, rounds 2-2:15
C) got to 10 push jerks before time was called
D) 58 ( I think, forgot to write it down) – did 85/65/55#
A) 95/100/100/105/110
B) strict: 26, kipping: 74 (stopped rds at 50), 2 rounds 5:01 & 4:42
C) 6:35
D) 104
A) 135 / 155 / 165 / 175 (3 of 5) / 185
B) 10/9, 5/7, 4/6, 5/0, 5/5
C) 7:57
D) 91
A. 185/205/225×4/225×3/225
B. 12/42 total
C. 5:50
D. 92 reps
A) (Pulls) 135, 135, 165, 175, 185
B) DU only. 30-45 secs
C) Strict(ish) pullups, russian swings 2pd, just the bar
D) 95
A) 65, 65, 70, 75, 75
B) strict: 9, kipping: 30 (used floor and an abmat)
C) DNF (30 jerks)
D) 87
A) 145-145-155-135×2(technique focus)
B) 25/15, 10/10, 8/8, 8/8, 6/6 – 57 strict/47 kip (not sure on my count of 2nd set, someone have a pic of whiteboard)? DU were trash after HSPU
C) 7:05 – shoulders ouch
D) 89
Need to eat more cheeseburgers to improve my shoulder recovery
Might have had too many cheeseburgers this weekend. Should have paid more attention to the ratios in the graph. See you guys tomorrow.
a) 115, 125, 115, 115, 115 (right tricep sort of gave out on rep 4 @ 125)
b) DU only about :35 – :40
c) KB swings and push jerk only: 6:51
d) 86
A) 120
B) Something like 2/21 Only got strict HSPU’s in the first round.
C) 3:00 of PU’s, 31 reps. Then got through 10 jerks before 8:00
D) 68
A. 100/100/105/105/110×4 reps (hands were slipping) +1 rep
B. 20/95 total/time 1:45-2:30
C. 6:11
D. 94
a) 115-115-120-120-130(4)
b) 30/50 (14:30 total time): 11/8 (1:34), 7/12 (1:45), 3/8 (1:30), 5/10 (1:31), 4/12 (1:50)
c) 6:25
d) approximately 87 (i tried to count each round, and my partner tried to count a total, we both need to go back to kindergarten)
Easing into the weights today
A) 95
B) 60/33 — 1:20-2:10
C) 7:35 @ 20 kg KBS
D) 83
Just gonna say, today was an awesome day of training!
A) 95 power snatch.
B) 15/8, 9/5, 5/5, 0/6, 1/3
C) worked on Butterfly, competed kb swings them worked on butterfly some more until time.
D) did not do.
Easing back into things this week.
A) 95/95/100/100/100
B)eft my numbers at the gym, I did it though! This was fun
C) +37 push jerk.
D) 98 squats
I thought I almost died today
Today was no joke!
A) 95
B) 0/4 1:25, 0/4 1:19, 0/3 1:47, 0/2 1:53, 0/2 1:46
C) Through 10 PJs, ran out of time
a. 115/125/135/145×3/145×5
b. 12/0, 10/8, 8/5, 7/5, DNF for round 5
c. +20 push jerks
d. 65 squats