Pete's training Blog

4 rounds for time:
30 Kettlebell swings, 55(35)lbs
15 pullups
30 situps
15 pushups

Post times to comments.

Prescribed:

• Overhead squat - heavy single
• Mid-hang power clean + push jerk + jerk - 60% x 4 sets
• Chin-ups - 3 x max

For time:
Row 200 m sprint / 100 m cruise x 5

Prescribed:

• Front squat - 75% x 2 x 5
• Snatch pull - 103% x 2 x 3
• Rack jerk - Heavy single; 90% of single x 1 x 2

Actual:

• Front squat - 198 x 2 x 5
• Snatch pull - 211 x 2 x 3
• Rack jerk - 185 x 1 x 2

Still felt underrecovered, so I just rowed and did some sledgehammer work.

Rowing felt good so I decided to hit a 500m piece.  Finished with a PR time of 1:35.6

Prescribed:

• Back squat - 85% x 3 x 5
• Clean deadlift - 115% x 2 x 3
• Push press - 83% x 4 x 5
• Chins - 3 x max
• GHD reverse crunch - 3 x 15

Actual
Back Squat - 235x3x5
Cln DL - 280x2x1

- Did not finish rest of workout.  Underrecovered from Munson seminar.  Felt really weak and achy.

Prescribed:

• Snatch - heavy single
• Clean  jerk - heavy single
• Back squat - heavy single
• Ab work of choice

Actual:

• Snatch - 95x3,135x2, 155, 175, 185x2
  
• Clean  jerk - 135, 185, 205, 225, 245(PR)
  
• Back squat - 135x3, 185x2, 225x2, 245, 265
  
• Ab work of choice - ab rollouts: 3x15

- Snatch felt good.  Hit 185 a 2nd time just to feel solid on technique.  Really emphasized the scoop/thigh contact instead of contact on the abdomen.  Helped me get under the bar faster.  Need to be careful and make sure I get full extension though.
- Cleans felt really good.  Was going to keep it light but I felt really good and took it up to 245 for a PR.  Felt good.
- Kept things low key and only got psyched up for the heavy lifts.  Just kind of relaxed between sets instead of trying to stay pumped up.
- Maybe I need to be careful about putting too much into the snatches and being weak for the cleans.

Prescribed:

• 2-position snatch (floor, mid-hang) - 60% x 4 sets
• Snatch balance - heavy single; 85% of single x 1 x 2

5 rounds for time of:
8 box jumps - mid-thigh
8 kipping pull-ups
8 sandbag halfmoons - 25% BW

Actual:

• 2-position snatch (floor, mid-hang) - 120 x 4 sets
• Snatch balance - 185; 155 x 1 x 2

5 rounds for time of:
8 box jumps - mid-thigh
8 kipping pull-ups
8 sandbag halfmoons - 40lbs
8:32

-Everything felt really good
-Really stuck the 2 position snatch, still need to work on footwork
-Could have gone heavier on snatch balances but was in a hurry
-Metcon felt fine.  Felt really strong but wind was suffering.

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Prescribed:

• 2-position clean (floor, mid-hang) - 60% x 3 sets
• Push jerk + jerk - 60% (of jerk) x 3 sets
• Muscle snatch - 90% x 1 x 3

3 rounds for time of:
8 Sandbag Turkish Get-ups - 45% BW
16 DB hang split snatch - 25% BW

Actual:
2- position clean = 145lbs x 3 sets
Push Jerk + Jerk =  155lbs x  3 sets
Muscle Snatch = 105 x 1 x3

• Skipped metcon b/c I still have a cold and am feeling a little slow from yesterday
• All work sets felt pretty good
  

Prescribed:

• Back squat - 83% x 3 x 5
• Snatch deadlift - 110% x 2 x 3
• Push press - 80% x 5 x 5
• Pull-ups - 3 x max
• Sandbag Turkish Get-ups - 45% BW x 5 x 2

Actual:
BS = 225lbsx3x5
Sn DL = 225x2x3
PP = 135x5x5
Pullups = 3 x 10 reps
Sandbag TGUs = 70lbsx5x2

This workout felt pretty good.  The change in volume is an interesting switch.  I actually started getting a little bit of a pump after some of the sets.

Felt really good on the squats and the deadlifts.  Emphasized keeping back angle and starting of the floor aggressively.  Push Press took a little getting used to, felt like I was moving in slow motion when I didn't do the jerk.


June 16, 2008 from Peter Haas on Vimeo.