#pr dance

[clangnbang]

PR FRIDAY!!!

10# squat clean PR! Took previous PR for a triple!! YEAH FRIDAY!! And I had a one-on-one oly class because no one else showed up. With my favorite trainer. I am extraordinarily happy.

[cobraftraining]

Day 155

1.  Clean and Jerk

1RM - 225# , #PRDANCE, #PR

2.  Power Drill

5 RFT:

5 HSPU

10 Power Cleans, 135/95

15 Burpees

20 KBS, 53/35

25 Wall Balls

Rest exactly 3 mins between rounds 

  Post total time including the rest.

  39:00

[cobraftraining]

Christmas Week (First week of Jan '13)

Monday  1.  Snatch 3x1 at 80% - 135x3, 165x1, 170x1 #PR #PRDANCE

2.  10 x 1 Front Squat - 225x3, 235x4, 245x3

3.  2K Row at 1 minute slower than PR - X Tuesday Merry Christmas Rest Day Wednesday Rest Day Thursday 1.  Clean and Jerk 5x1 across - 165,175,185,195,205 2.  Back Sqaut, 3 rep heavy - not max, 265# x 3 3.  3 RFT:  12 Thrusters (115/80), 6 Muscle ups - time: 24:50 RX  Friday Rest Day Saturday 1.  AMRAP 8: 10 wall balls (30/20), 10 BJ (30/24), 10 TTB

- used 20# WB and 24" BJ

- score: 6 rounds + 8 WB 

rest 12 minutes

2.  3 RFT: 7 Deads (315, 225), 400m Run

- used 275# DL

- time: 10:29

Sunday Rest Day

[cobraftraining]

Day 82

1.  Front Squat 2x2 Heavy

245x2

255x2 (2RM PR!) #prdance 2.  Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground. 95-135-15-165(unbroken)-165(broken only after push jerk portion)

PRs on the 165. (Last month score was: 95-115-135-145-155-160)

Note: Did only 5 sets, class had to start and there was no more space. Could've gone for another 165, or 175.

[cobraftraining]

Day 81

1.  Snatch PP+OHS work up to a heavy single, 195# (PR!) #prdance 2.  Snatch Balance work up to a heavy single, 165# 3.  Snatch  Work up to a heavy single, 135#, 145# power snatch. Hips & speed were toast at this point.  4.  OTM x 10 Odd:  Max Unbroken TnG Power Snatches, 165/115 Even: 4 Muscle ups

Did:

OTMx12:

4 Power Snatches, 120

8 KBS, 24

Score:

2 rounds @ 125

8 rounds @ 115

Did most rounds unbroken for snatches!

[cobraftraining]

Day 55

Running clock WOD:

1.  Snatch  10 minutes to work up to a 1RM, 145# (full snatch), 165# (power snatch) #PRDANCE 2.  Clean and Jerk 10 minutes to work up to a 1RM, 215# #PRDANCE 3.  Front Squat 10 minutes to work up to a 1RM, 245#

[cobraftraining]

Day 52

1.  Clean Pull - X

3 x 1 at 110% of max clean.

2.  Power Clean

2 x 1 heavy, 210#

3.  Power Clean and Jerk

2 x 1 heavy, 210#

4.  "Black and Blue"

5 RFT:

10 Power Cleans, 135/95

10 Burpees Time: 6:38 (#PRDANCE, Aug2012: 8:02)