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Khanage: harder, better, faster, stronger.

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    1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
    = 100 + 95 + 90

    2) Jerk from blocks: 3RM:
    = 90x3, 100x2. Stopped as shoulder pain.

    Strength/Skill

    1a) MU Work: Strict ring pull ups, strict ring dips - rest 90 sec.
    = Ring pull ups: 5/4/5
    = Ring dips: 10/10/8

    1b) 3X8 Jumping Good Mornings – heaviest possible, rest 90 sec.
    = 40/60/60

    Conditioning

    5 rounds of:

    Row 500M
    15 6″ Target Burpees

    Rest 1:1

    = done. suck fest. Times between 2:40 and 2:52



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    1) Power Snatch: 2RM (drop first rep)
    = 80x2, 90x1, 95x1

    2) Snatch Balance: 4X3@100-120% of 1.
    = 80x3, 85x3, 90x1, 80x3

    Strength/Skill

    1a) 3XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
    = 152.5kg x 1,1,1

    1b) 3 x 60foot handstand walk, rest 90 seconds



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    1) Power Clean: 2RM – 2X1@95%, 2X1@90%
    = 120x2, 115x2, 110x2

    2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%
    = 110x2, 105x2, 100x2

    Strength/Skill-

    1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.
    = 90x 8,8,8,

    1b) 3XME Strict C2B Pull-ups – rest 90 sec.
    = 7/5/5


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    Snatch: 100 x1
    Clean and jerk: 120 x1 (125 clean)
    Front squat: 140 x3

    12m EMOM
    Even: 12 GHD sit ups
    Odd: 12 burpees

    Snatch and 1 front squat vid: http://instagram.com/p/rMoHOHTh00/


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    Overhead squat: 100kg
    Some muscle up tekkers

    Body started aching a lot and I realised I should probably listen to it and have a rest day! Back to it tomorrow


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    ****ty start to the week training wise, but glad I got some stuff done...

    MONDAY:

    Machine rows: 4 sets
    10m HS walk + ME KB press 2x24 x4 sets
    3sec pause front squats @ 100kg: 4x5
    Arms superset

    + 30m spin class

    TUESDAY:

    Deadlift: up to 200x3
    Push press: 50x8, 60x8, 70x8, 80x
    Strict ups (superset 90s rest): BWx 8/8/8
    Jumping good mornings (superset 90s rest): 50x 8, 60x 8/8.


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    Thursday:
    http://instagram.com/p/rZ1w_6zh9a/

    Friday:
    1 day team (2 male 2 female) fitness competition with work. 6 short workouts throughout 1 day. Finished 2nd/16 teams.

    Sat/sun:
    2 day pairs crossfit competition in Cardiff called 'European Inferno'. Finished 92nd/200 teams.

    Monday:
    REST. DAY.


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    Very nice getting 2nd out of 16 teams then 2 comps back to back is tough!
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    (Original post by Motorbiker)
    Very nice getting 2nd out of 16 teams then 2 comps back to back is tough!
    Yes mate, absolutely grim! Suffering now!

    Today:

    Back squat: 175x1
    Snatch: 90x1

    10m EMOM:
    Odd: 3 power clean @ 100 + 10 sit ups
    Even: run 200m


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    (Original post by Khanage)
    Yes mate, absolutely grim! Suffering now!

    Today:

    Back squat: 175x1
    Snatch: 90x1

    10m EMOM:
    Odd: 3 power clean @ 100 + 10 sit ups
    Even: run 200m


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    I'm still dead from a comp on sunday and that was only 5 events one of which was a Kbell hold. :lol:

    How was the squat today?
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    (Original post by Motorbiker)
    I'm still dead from a comp on sunday and that was only 5 events one of which was a Kbell hold. :lol:

    How was the squat today?
    Surprisingly ok. Heavy singles at low volume so wasn't' so bad. What was your comp?


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    (Original post by Khanage)
    Surprisingly ok. Heavy singles at low volume so wasn't' so bad. What was your comp?


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    U90kg strongman comp. I usually compete at U80kg.

    Did well in some events but placed low, like 8th/14.

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    Spent 5 days in Marbella on holiday, there was a CrossFit gym nearby and we trained 4 times. Alongside some conditioning, here were the memorable strength pieces:

    Thursday:
    OFF

    Friday:
    Power clean 5RM (touch and go):
    110kg x5
    Floor press 5RM:
    100kg x4

    Saturday:
    Snatch:
    85 x1
    Front squat x5:
    100/110/120

    Sunday:
    Deadlift:
    210 x3

    Monday:
    Back squat:
    140 3x3
    Strict press:
    60 5x5


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    Tuesday:
    OFF

    Wednesday:

    15m cap:
    50 calorie row
    50 wall balls
    40 pull ups
    40 double unders
    30 power snatches (42.5)
    30 muscle ups
    (Did bar muscle ups, completed 7)

    In teams of 3 - 6 rounds each
    10 KB swing (24)
    5-10-15-20 shuttle

    Thursday:

    EMOM 12 mins:
    Even: 16 2x KB front rack lunges (24)
    Odd: 16 2x KB bent over row (24)

    3x 3m AMRAPS (burpees, sit ups, KB thrusters)

    Friday:

    EMOM 10m:
    2x front squat @ 120

    EMOM 10m:
    2x deadlift @ 160

    Saturday:

    40mins gunz

    Sunday:

    Rugby 7s tournament. 5 games played, finished 2nd.

    Monday:

    Taught PM Spin class


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    Today:

    AM: taught 45m spin class
    PM: taught 45m circuits style class

    + mock weightlifting meet!

    Snatch: 85kg, 95kg, 106kg miss
    Clean and jerk: 115kg, 125kg (lifted successfully but red lighted due to slight press out), 130kg miss.

    All in all it went ok! Pretty nerve racking lifting in front of that many people! I enjoyed it though


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    125 c+j from mock meet: http://instagram.com/p/sLSVd9Th2T/


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    Yesterday;

    170x1 back squat
    Muscle up tekkers (am close to a strict muscle up...)

    Today:

    Fit brit in 13:32
    http://www.mensfitness.co.uk/races-e...2014-the-moves


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