LPO 22

WOD:

Alternating (8 sets)
4 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @60kg
3 Power cleans, 3 Push press, 3 O/H Lunges @65kg

4 x 5 Snatch high pulls @65kg

5 x 6 Front squat @80kg

4 x 6 Deadlift @100kg

LPO 21

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
3 Muscle cleans, 3 Front squats @65kg

4 x 5 Back Squat @80kg

4 x 6 Clean Pulls @90kg

Then played with a pair of 32kg kettlebells:

1 x 1 Single KB clean and military press each arm (PR for left arm!) 

1 x 1 One arm swing, 1 swing to high pull, 1 snatch each arm

1 x 5 Single KB snatch each arm

1 x 5 Double KB Clean and push press

LPO 20

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

3 rds of:

8 x 1 arm KB rows each arm @32kg    (last set was renegade rows)

30 sec shoulder depression hold w/straight arms on bench

8 x 1 arm / 1 leg body rotations from top of push up (1 hand and 1 foot touch floor  across midline and outside other hand / foot)

LPO 19

WOD:

Alternating (6 sets)
5 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @60kg
3 Power cleans, 3 Push press, 3 O/H Lunges @65kg

6 x 6 Snatch High Pulls @65kg (accidentally did 2 extra sets)

4 x 6 Front Squat @80kg

Deadlift @100kg

6-6-6-8-5    (last set superset with 5 pull-ups to raise heart rate and test heart rate recovery)

Using a 60 Beat Bluetooth HR monitor and Sweetbeat HRV (heart rate variability - a measure of nervous system activation) app I recorded for 50 min of the training to see what would happen. Predictably there were peaks and troughs in the HR but the stress level (sympathetic nervous system activation) showed up lower than it does at rest so don't really trust that one even though its a pretty chilled environment! Couldn't post the graph so heres what it said:

Average HR: 129bpm (max 196bpm, min 72bpm - from before snatches to after front squats)

Average HRV:  64     (about 5-6 points lower than morning reading   on a  scale of 0-100, the higher the better = more parasympathetic activation)

HR recovery: 50 bpm in one min from 170-120bpm, which is a good score but the gold standard is over 60 beats in the first minute...

So whoever said you can't get your cardio conditioning from lifting heavy weights may want to rethink their position :)

LPO 18

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @60kg
3 Muscle cleans, 3 Push press, 3 Front squats @65kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

3 x supersets

 8  one-arm bent over rows each arm (split stance)   24kg-32kg-32kg

10 horizontal rows (feet on bench) @BW

Power Lung

WOD:

10 x Max distance apnea swims

Previous PR with a dive was 5 lengths of the 10m pool at the sitio. Today the best was 4 lengths with no dive, the rest were 2-3 lengths with various rest times.

LPO 16 & 17

LPO 17

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @50kg
3 Power cleans, 3 Push press, 3 O/H Lunges @55kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @110kg

5 x 8 Bent-over Rows @65kg

LPO 16

07/10

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

5 x 5 Pendlay Rows @80kg   (1st set 60kg)

Mountain Time No Timer

WOD:

Got hold of a big truck tyre and did the following:

5 rounds for QUALITY: (speed and power)

Tyre pull with rope (down 15m grass slope with slight gradient)
8 pull-ups on thick tree branch with staggered hammer grip
5 hill sprints on steep 15m slope
10 tyre flips (back up slight slope)
10 push-ups feet on tyre
10 broad jumps over tyre
2 tyre pushes (slide a smaller truck tyre down the 15m slight slope and run back up with it)


Then:
10 min cold swim to cool off

LPO 15

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @55kg
3 Muscle cleans, 3 Push press, 3 Front squats @60kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

3 x 8 Pull-ups