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Old 04-21-2013, 09:38 AM   #61
John Donovan
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130420

Power clean + 3 front squat- 145x20 with a jerk every 4th set

Halting cl pull- 125x5x5

Clean DL- 165x5x5
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Old 04-23-2013, 01:49 PM   #62
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130422

Power Sn +3 OHS - 115x20

Halting Sn pull - 95x5x5

Sn DL - 135x5x5
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Old 04-24-2013, 05:20 PM   #63
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130424

HBBS- 135x5x2, 225x5, 250x5x5

RDL- 95x10x3

Clean/Snatch high pulls- 95x3x10 each

Went for a PR on OHS. Previous was 155, hit 185 and then 205 fairly easily but didn't want to get too crazy. Turns out all the OHS I've been doing this month has helped!
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Old 05-09-2013, 10:50 AM   #64
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Spent the previous week working technique with light weights working on getting more comfortable receiving in the deep squat for a PR attempt.


130505

Worked up through snatches from 40kg in 5kg steps to a PR power Sn of 80kg. I was a little disappointed because I was unable to go farther due to footwork problems so my coach stopped me there and we spent time working on that. From there, I worked power Sn with 10 sec. pause OHS with 72.5% of 80kg.


130507

Power Cl+ 3 sec. pause front squat- 155x20 with jerks every 5th rep.
Halting Cl pull- 135x5x5, Cl DL- 175x5x5


130508

Back squat- 135x5x2, 225x5x2, 275x3, 315x1, 365x1(PR)
RDL- 135x5x5


Tomorrow will be a MetCon followed by Pendlay rows and Sn/Cl high pulls with 120% of PR.
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Old 05-10-2013, 05:14 PM   #65
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130510

10 minutes handstand work

Snatch high pulls- 210x5x3

21-15-9

Shoulder press- 75lbs
Ring rows

3:47
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Old 05-11-2013, 10:53 AM   #66
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130511

Power Sn+ pause OHS- 95x2, 115x2, 130x20

Halting Sn pulls- 110x5x5

Sn DL- 150x5x5

Drop Sn- 45x5


OHS felt really strong today. Coach has me pausing 3-5 sec. to help flexibility and to get more comfortable being that deep.
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Old 05-15-2013, 08:00 AM   #67
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130514

Clean with pause at bottom- 135x5, 155x20 with jerk every 5

Halting clean pulls- 135x5x5

Clean DL- 175x5x5


Messed with my starting stance and widened it out a bit which turned out to be a good move. I had no problems pulling under the bar and catching in the squat. Jerks still need work but I haven't finished building my jerk blocks yet.
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Old 05-16-2013, 04:02 PM   #68
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130516

Back squat- 135x5x2, 225x5x2, 265x5x5

RDL- 135x10x3
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Old 05-22-2013, 10:28 AM   #69
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130518

Snatch with bottom hold- 135x20

Halting Sn pull- 115x5x5

Sn DL- 155x5x5


130520

Clean with bottom hold- 160x20 with jerk every 5


130521

Back squat- 135x5x2, 225x5x2, 275x5x5

RDL- 135x10x3

Sn pulls- 205x3x2

Cl pulls- 255x2x3
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Old 06-04-2013, 10:39 AM   #70
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Here's last week's WODs

130524
Snatch- 95x5, 145x20 with bottom hold

130526
Cleans- 135x5, 175x20 with bottom hold and a jerk every 5

130528
Back squat- 135x5x2, 225x5x2, 290x5x5. RDL- 185x5x5

130529
Pendlay rows- 135x5x2, 185x5x3, 205x5x2. Sn high pulls- 205x3x3. Cl high pulls- 275x3x3
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