Dirty Thirty

April 10, 2017
30 de cada ejercicio:

10th April 2017: 13.35 mins
 

Notes

April 4, 2017
To improve snatch;
  • snatch drop; less jump up= more out to side, sit deep
  • less pull but sit deeper under bar
  • high hang squat snatch
  • less jump when snatch

Jerk;
  • smaller dip
  • open feet in starting position to help keeping feet wide in split position


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Pull ups

March 30, 2017
Weighted:

4th May 2017: 17 sets. Various weights; 5 reps @ 9 kg, 10 reps @ 6 kg, wit 32 kg KB I did 2 half reps (didn't get all way up), 3 reps with 24 kg
5 kg plate: 5 x 5 reps
10 kg plate: 3 x 5 reps
15 kg: 3 x 5 reps
3 x 5 reps with 10 kg. 3 x 5 with 15 kg. 3 x 5 with 20 kg. 
2 x 5 x 6 kg/9 kg/10 kg. 3 reps x 12 kg, 3 x 16 kg, 3 x 20 kg, 1 x 24 kg

20th jan 2017: 7/8/9/10/11 reps (with rounds of floor press)
5 rounds of 10 kipping reps of Chest to Bar Pull up

25th July 2016: 10 rounds of 10 reps but...
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Grace

March 21, 2017
60 kg Clean and jerk for time (Power clean allowed)

21st March 2017: 4.12 mins
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Lunges

February 27, 2017
Bulgarian split squat: 10 + 10 reps @ 65 kg with back foot 10 cm up (15 kg bumper)
Up to 85 kg (5 + 5 reps)
2 x 10+10 @ 50/60/70 kg

Walking lunges
OH walking lunge, 10 + 10 steps. 5 rounds with 30 kg (snatch grip)
OH walking lunge, 5 +5 steps 50 kg. 4 rounds
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Open 2017

February 24, 2017
17.1: 10 DB snatches (22,5 kg), 15 Over the box burpees (2.10 min), 20 DB snatches, 15 OBB (5.15 min), 30 DB, 15 OBB (9.10 mins), 40 DB, 15 OBB (13.46 mins) , 50 DB, 15 OBB= 19.18 mins

17.2: First attempt= 82 reps (4 BMUs). Time to finish last complete round= 7.25 mins. 
Second attempt= 91 reps (13 BMUs). Time to finish last complete round= 5.25 mins

Open 17.3: 44 reps (7 CTB Pull ups + 1 snatch @ 61 kg). Tiebreak 5.29 mins


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Run

February 20, 2017
500 m
1.50 min (outside Blau)

5 km:
Nice slow tempo, 35 mins

1 km:
Feb 2017; 4.40 min (treadmill Sats Zenit)

1 mile/1600 m:

9th May 2017: 7.01 mins
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Push press

February 20, 2017
Snatch grip behind neck:
Nov 2017: 2 x x 40/45/50/55 and 60 kg. 

Sept 2017; Behind neck. 5 x 40/50/55/60 kg
Aug 2017: Behind neck: 5 x 5 x 50 kg, 3 x 3 x 70 kg, 1/1/0/1 x 80 kg. 0 x 85 kg
June 2017: Behind neck. 2 x 5 x 60 kg, 2 x 5 x 70 kg. 1 x 3 x 75 kg.
5 x 40/50 kg. 3 x 60/65 kg. 1 x 70 kg. 1 x 75 kg (hard)
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G.I. Jane

January 28, 2017
100 Burpee Pull ups

28th Jan 2017: 13 mins 43 secs
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Combos

January 6, 2017
Dec 2016: Each round= 4 x (2+2 Lunges + 4 PJ behind neck) @ 40 kg. 
Jan 2017: 5 FS + 5 BS (transition made by PP). 5 x 40, 5 x 60 kg
Jan 2017: 5 + 5 Lunges + 5 FS. 2 x 40 kg, 2 x 50, 2 x 60. 
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