Sunday, October 13, 2013


5 Bear Complexes 95#/65# (perfect form)
2 Minute Plank hold
2 Minute Squat hold 95#/65#

Skill: 15 Minutes to establish a 1 RM Clean & Jerk

Strength: Pause Back Squat (percentages off your 1RM)
(3 reps @70, 3 reps @75, 3 reps @80, 2 reps @85, 2 reps @85)

A. 8 min AMRAP:
3 KB OHS (2 KB @ 45#/26#)
5/5 One arm DB Snatch 65#/30#

B. Immediately following AMRAP, for time: 75 Wallballs 20#/14#

Core: 3 Rounds (NFT)
15 TTR 
Max Effort Plank w/ plate (45#/25#)


  1. Warm up: Bear complexes were interesting. overall pretty taxing for a warm up

    Skill: got 215#, close on 225#...still feel like its form not strength holding me back here

    Strength: 225#, 235#, 245#, 255#, 255#...felt strong on these probably could have gone up but was worried about time

    A: 6 full rounds, the class was using KB so I had to use 35 DB for OHS. Don't know how much this changes the workout but I was having a hard time keeping my weight back and driving through my heels. No problem with the snatches

    B: my total time was 12:12, so 4:12 for wall balls

    Core: did TTR and holds started at 40 seconds and ended at about 30 seconds

  2. Warm Up- 95# was too light, so I went to 115#. Didn't know if it was supposed to be unbroken, so I broke it up to make each rep perfect. Plank felt good. I did the 2 min hold with 115# as well.

    Skill: 265#. Tied my PR, which makes me pretty happy that I haven't lost too much strength. Took a little longer than 15 minutes, but wanted enough rest between attempts. I'm with Luke, technique is probably holding me back more than strength.

    Strength: 255, 275, 295, 305, 305. Only able to do 1 rep each round of the 305 weight. Hip flexors really fatigued in this one. Might have been a little weak from the clean&jerk's as well.

    A- 86 ( 6 full rounds + 5 DB snatches). We didn't have 45# KB so I had to use the 24kg. Also no 65# DB, so I used the 60#. Getting the KB's up was a trial in itself. Legs were really getting tired in these squats. DB Snatches felt good.
    B- 4:28. These were rough. Started with sets of 5 for 3 rounds, then got some endurance back and able to finish with sets of 10.

    Core: T2R were pretty easy. Weighted planks were not.

  3. Warm up: check. Bear Complex felt good, weight felt nice and light. Plank was fine, feels easy without weight on my back now :). 2 min hold was fine.

    Max Clean and Jerk: Got a 5# PR at 140#, almost had the 145#, got stuck in the bottom (probably because I was a little forward). I got 135# in a power clean. So, same as Patrick and Luke, could use some technique help here, and some of it is mental too.

    Pause Squats: Working off 165#, might be a little light. So, had 115#, 125#, 135#, 140#, 140#. Did 3 reps at 140# the first time, until Patrick saved me the last round and told me I only had to do 2. They were definitely getting tough.

    A. Almost had 8 rounds - 1 DB snatch shy, so I guess that is 103. OHS felt terrible. I had trouble keeping my arms locked out. I widened my stance a bit to try to keep my chest as upright as possible. DB snatches felt light and easy.

    B. 3:50 - should have pushed harder, took too many breaks. Did sets of 10 and the last one was 15. Should have done at least 15 throughout.

    Core: check. Not too tough on any of it, but plank holds definitely got shorter each round.