Timed Sets

Buy in:

• Russian Pullup Program
• day 2
• 3,2,1,1
 

• jumprope - white manila
• 2 rounds 30 seconds on/30 seconds off
• 1 round - 1 minute continuous jumping

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

**first round with the 14kg - 15 RPM
**second round with the 16kg - 10 RPM

• 1/2 Snatch (14kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/:30 off

** all rounds with the 14kg!! =)
** 1st 2 rounds 10 RPM
** 2nd 2 rounds, slowed down, worked the time - didn't count reps- somewhere between 6-8 rpms....

• Bottoms Up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 11 RPM

Timed Sets

Buy in:

• 3X3 pullups

WOD:

• Clean (12kg)
• switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

* 15 RPM

• 1/2 Snatch (12kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

* 12 RPM

BU Clean (8 kg)

• switching every 5
• 2 rounds
• 3:00 w/ :30 off

* 12 RPM

NOTES:
** dropped weight today for the clean and 1/2 snatch - back issues the last 3 days -- ironically, after the workout, my back feels great! - go figure!
** fun workout today, I really enjoyed it!

Timed Sets

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• Clean (14kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ 1:00 off
• 2:00 w/ 1:00 off

** started with the 16kg, after :30 seconds dropped to the 14
** originally was supposed to do only 5 and 4 minutes, but still had some left in the tank, so cranked out the 3 and 2 minutes.
** didn't count RPMs

• 1/2 Snatch (14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 8-9 RPMs

• Bottoms Up Clean (8kg)
• 2 rounds
• :30/:30 for 3:00 w/ :30 off
• 14 RPMs

** dropped to 8kg - form better when holding the "beat" at the top


NOTES:
** went a little longer today since no school for the kids and I had extra time =)
** since I am doing the 1/2 snatch with the 14kg on Tuesdays...., not sure why I do it with the 12kg on Fridays.... 

Timed Sets

Buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 1/2 Snatch (14kg)
• 4 rounds
• 30r/30l  for 2 min, 30 second rest
• 5/5 - 6/6
• 5/5 - 6/6
• 5/6 - 6/6
• 6/6 - 6/6

• Clean (16kg/14kg)
• 4 rounds
• 30r/30l for 2 min., 30 second rest
• 16kg: 6/6 - 6/6
• 16kg; 6/6 - 6r/7l
• 16kg: 6/6 - 7/7
• 14kg: 7/7 - 8/8

• BU clean (8kg/12kg)
• 2 rounds
• 30r/30l for 2 min., 30 second rest
• 8kg: 6/6 - 6/6
• 12kg: 5/5 - 5/5

NOTES:
H Snatch
* no hand issues today. 
*"Speared" my hand when at the top of the snatch. 
*Snatch form looked and felt good. nice and slow allows for good form for me. 
*could have gone one more round with the 14kg!
Clean
* still the hardest exercise of today.
* long cycle clean
* was able to stay with the 16kg for 3 rounds - last week dropped to the 14kg after 1 round
BU clean
* my new favorite exercise! I really like this one!
* went up in weight for the 2nd round today.