WOD 121218

Strength
1a) 5x5 Bench Press, rest 60-90 sec
     115 x 135 x 145 x 155* x 165x3 x 175x3 x 185x2

1b) 5x3 Strict Pull Up, rest 60-90 sec
     Done

2a) 5x5  BB Row, rest 60-90 sec
       115 x 135 x 145* x 145 x 145

2) Strict Dip x 3, rest 60-90 sec
     Done

*= starting weights for next week
Bonus strength template to run every Tuesday before any other strength work.


Front Squats, 60-90 sec rest
95x10
115x10
135x5
165x5
185x3
205x3
205x3

WOD 121217

BB Gymnastics

1) Snatch:
5X1 @ 80% - 130#
5X1 @ 90% - 145# - 1F
5X1 @ 80% - 130# - 1F
rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***1RM of 165#

2) Clean & Jerk:
5X1 @ 80% - 165#
5X1 @ 90% - 185#
5X1 @ 80%
rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***1RM of 225

Conditioning:
4 x 3 minute rounds
Run x 300m
then Max Effort:
Burpees - 27
KB Swings -  18
Pull ups - 15
Med Ball Situps - 15

Total Score: 75

Ugh... I hate running. Run took ~1:30 first round to ~2:10 second round. Building snatch back up, 145# felt heavy. Cleans were power @ 165, squat @ 185.

Measurments

As of 11:00 am, Monday December 17, 2012:

Weight: 197#
BF: 18.7%

Blocked/Zoned for the week as 4/3/4. Keeping fat down until BF drops.

WOD 121213

Strength:
3x10 LBBS
     135 x 145 x 155

Conditioning:
Run x 600m
12-9-6-9-12
SDHP (115/75)
T2B
Run x 600m
     16:XX


First WOD past 10 minutes since I've been back. Paced the SDLHP/T2B w/ 10-25sec rest between movements.

WOD 121211

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds,
       115 x 115 x 115n x 125 x 125

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
     155 x 155 x 155 x 160 x 165

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
     125 x 125 x 125


No conditioning

WOD 121210

BB Gymnastics

1) Snatch:
3X1 @ 80% - 125#
2X1 @ 85% - 130#
2X1 @ 90% - 135#
5X1 @ 80% - 125#
- rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***Based on 1RM of 155#

2) Clean & Jerk:
3X1 @ 80% - 150#
2X1 @ 85% - 160#
2X1 @ 90% - 165#
5X1 @ 80% - 150#
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
***Based on 1RM of 185#

Conditioning
8min AMRAP
5 Ring Dips
10 Slam Balls @ 50#

7 rds + 2 dips


First day back on Outlaw. Scaled Oly work to lower 1RM to get used to the reps again. Paced the metcon w/ 10-20 secs rest between rds. Feels good to be back.

WOD 121207

Oly Work
8x1 Pwr Snatch + Hang Squat Snatch, 60 sec rest
     95 x 95 x 105 x 105 x 110 x 110 x 115 x 115

8x1 Pwr Clean + Hang Sqaut Clean, 60 sec rest
     125 x 125 x 135 x 140 x 140 x 140 x 145 x 145

Strength
5x3 Strict Press
     95 x 105 x 105 x 115 x 115


No conditioning. Felt good for a Friday, form is clicking on snatch but a few errors catching on cleans.

WOD 121205

Olympic work
5x1 3 pos Snatch, 60 secs rest
     75 x 85 x 85 x 95 x 105

5x1 3 pos Clean + 1 Push Jerk, 60 secs rest
     125 x 125 x 125 x 135 x 145

Strength
3x5 LBBS
     125 x 145 x 175

Conditioning
Row 500m
then,
3 rounds
12 KB swings @ 35#
9 Pushups
6 GHD Situps
then,
Row 500m
     7:40

WOD 121203

Oly
10x1 Snatch, rest 60 secs
     95 x 95 x 115 x 115 x 115 x 125 x 125 x 125 x 135 x 135

10x1 C&J, rest 60 secs
     125 x 125 x 125 x 145 x 145 x 145 x 145 x 155 x 155 x 155

Conditioning
5 Rounds
5 Pullups
5 Lunges (each leg)
5 Deadlifts @ 155#
5 Burpees
     5:06

Oly work feels great light, need to work on legs as standing the weight up was getting slower. Conditioning sucks. The end.

WOD 121129. Blah.

I'm fat. It's official, and I'm not too happy about it.

No, I haven't been slacking on logging my workouts. I just haven't been working out. At all. Eating whatever I want and being lazy has it's moments, but not nearly as enjoyable as you would think.

I've decided to get my shit together. For real, and get back on track. Vacations are coming up in a few months along with the Open. Time to get going, although it will be very slow at the start.


Oly:
Snatch: 1x5 @ 75#, 3x3 @ 95#

Cleans: 1x5 @ 95#, 2x3 @ 115#

Strength:
5x5 Shoulder Press
     75#

Conditioning:
Run 200m
5-10-15-10-5 Wall Ball @ 20#
     6:15

WOD 121017

Afternoon Session:
Strength

High Bar Back Squat:
1X5 @ 80% - @ 245#
2X3 @ 85% - @ 260#
2X2, 2X1 @ 90% - @ 275#
– rest 2:00

Evening Session:
Strength
15 min to find 1RM Power Clean
     250#    #PR

Conditioning
5min AMRAP
Wall ball @ 20#
rest exactly 1 minute, then
5min AMRAP
10 Lunges
5 Burpees

     AMRAP 1: 115 reps
     AMRAP 2: 120 reps

Power cleans felt good, focused on opening the hip up after the knee. WOD was one of the first that I've really tried on w/o a specifically slowed down pace.

WOD 121015

WU:
3 Sets of
Jumping Jacks x 15
Squats x 20
Situps x 25

PW: 2 Rounds of
Row x 500m
Dubs x 50

WOD:
5-10-15-10-5
HSPU
Front Squat (135/95)
KB Swing @ 70#
     15:53

PreWod was untimed, but kept rows around 1:50-1:55/500m pace.

Paced the shit out of this wod. Front squats were in sets of 5, only broke up the KB's for 15 (8/7). Was able to sprint the last round, still getting my lungs used to that type of cardio again. Felt extremely out of shape

Run 121013

Run? Since when do I run?!

Cardio is slacking and I can feel it. This was a "wake up" weekend as I realized I need to get back to training. Not necessarily for sport, but just for me. Composition is getting bad and I don't feel as good as I used to.I'd like to get my 3 mile run back under 23:00, so I'll start programming more runs on the weekend.

2.97 miles, 25:38
pace of 8:37/mile

WOD 121012

Row 1500m, untimed

Alternating TABATA for total reps
Burpees
Med Ball Cleans @ 20#

     118 reps

Paced the tabata at 6 burpees/7 mbc for the first half, then went a little faster for second half. Was finishing rounds w/ 5-7 seconds left, but tried to pace it as I bring cardio back.

WOD 121010

Still trying to enjoy training, haven't been documenting all activity, but will when I get full tilt again. Picking and choosing as I go, what feels good for the day/doesn't feel good, ect

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
     205 x 205 x 205 x 210 x 215 x 220 x 220


Conditioning

5 Push Jerks 115#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 115#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 115#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg

For time.
      17:26

WOD 121006

RN Open Gym Day


BB Gymnastics
1) Every 60 seconds for 8 minutes:
1 Power Snatch + 1 Hang Snatch (full squat) @ 135#

2) Every 60 seconds for 4 minutes:
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 205#


Skill:
100m Handstand Walk


Conditioning
5min AMRAP
Burpee Muscle Ups
     16 reps

WOD 120926

Warm Up
Run 1 Mile

Hi Hang Snatch
     175#  #PR

4 Rds
3 Squat Snatch @ 115#
6 Power Cleans @ 115#
9 Toe 2 Bar

     5:33

Workout for FC class. Hang snatches always feel good, need to get back to working from floor. Outlaw is picking back up soon, just enjoying training right now.

WOD 120925

Warm Up
Row 2k
     7:42

Squat Cleans w/ pause at bottom
5 @ 135#
5 @ 155#
3 @ 175#


Just a little something before I left work

WOD 120924

Roughneck WOD

Partner Filthy 50
50 Box Jumps @ 24"
50 Pull Ups
50 KB Swings
50 Walking Lunges
50 Push Press @ 75#
50 K2E
50 Good Mornings @ 25#
50 Wall Ball @ 20#
50 Burpees
50 DU

Split reps as needed

Good warmup in to training again, time was 18:XX

Texas Barbell Massacre Results

DAY 1

For Time:
30 Hang Squat Cleans (155/105)
Empty Barbell Run (About 540m with some elevation)
     6:59

7:00 AMRAP
500m Row buy-in. Then, with remaining time:
3 Snatch (Power or Squat; 135/95)
6 Lateral Bar Over Burpees
      46 reps

5 Rounds for time:
5 Shoulder to Overhead (155/105)
12 KB Snatch (55/35)
25 Double Unders
* 8m cap
     DNF - 4 rds + 15 reps

DAY 2
Clean Ladder
* 205, 225, 245, 265, 275, 285, 290, 295, 300, 305
* 0:45 per station for attempts, 0:15 transition between stations; total of 1:00 per station

       245

21-15-9
KB Push Press (2×55/35)
DL (275/185)
Box Step Ups (24", 12.3 Standard)
       8:55

Optional Point STATIONS

1- Max Muscle Ups in 2:00

     12

2- Max Stone to Shoulder in 2:00 @ 150#

     4




3- Max Broad Jump (3 attempts)

     7' 10"

RECAP:

By FAR the hardest competition I've ever done. I finished 37th overall, but there were some big boys in this showing. WOD 1 had a big hill to climb w/ the bar, and sadly I walked part of the run, but sprinted the final 100m. WOD 2 wasn't bad, had 1 no rep and 1 missed snatch, my only misses all weekend. WOD 3 killed me, I was just completely out of gas and couldn't pull it together. ALMOST hit 265# on the clean ladder, halfway up and lost my balance... I WANTED IT!! WOD 5 wasn't as bad as I thought it would be, last minute sub to step ups due to rain helped and kb's weren't nearly as torturous as I expected. As much as it hurt, it was a great comp and I'm glad I did it. 

Got a little sick after the comp, prob due to being out in the rain all day Sunday. Hoping to pick up training again by Friday and back to the Outlaw program.

WOD 120910

1) Find 1RM Jerk from rack
     245#

2) Every 30sec for 5 mins, alternate:
- 2 FS at 185#
- 2 Power Snatch @ 135#

3) 100 DU
    70 unbroken #PR

Jerk was solid at 245, felt really good. Opted to not go up after that, helped me set a pace for comp time. FS felt ok on abs w/ belt on, power snatch still feels a tad off.

WOD 120907

EMOTM, alternate between:
- 5 Shoulder to OH @ 155#
- 2 Muscle Ups
     Done for 14mins (7 each movement)

Today was mostly a testing to see if my abdominals would hold up. No pain during, some soreness after. Will take it a little easy into next week.

WOD 120904 aka "Fuck Me"

EMOTM - 3 Squat Cleans @ 155#
     Done


Between stressing abdominals w/ previous L sit work and a half assed warm up, it seems I strained my abs. Google said sports hernia, now typing this a week after it appears to be back up to 90%. Did work w/ a belt and seemed fine. Definitely threw a wrench in the plan for this week though.

WOD 120903

1) 1RM Clean
     255#

2) EMOTM - 3 Power Snatch @ 135#
    Done - F1 rep

3) 8 Min AMRAP
12 Box Jumps @ 24"
12 Alt Kb Snatch @ 55#
30 DU
     4 Rds + 16 reps

4) Collect 60sec in L Sit, rest as needed
     9+6+9+6+7+5+6+6+6

Jumped from 255 to 265 on clean and missed, ran out of time.

Changing up programming to get ready for comp

WOD 120901

RN Team Wod

Teams of 2
4x400m Relay
50 Bear Complex @ 115#
4x400m Relay

Unsure of time

Split complexes into 3's until 42, then 2's. All unbroken. Partner was not a strong runner but a great lifter.

WOD 120831

AFTERNOON SESSION

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

     All sets @ 115#

Snatch feeling weak again, in retrospect was not getting hip contact on bar. 

EVENING SESSION

BB Gymnastics

1) 5x1 Shankel Complex: 3 Clean Pulls w/ Shrug, 1 Hang Squat Clean, 2 Jerks

     95 x 135 x 165 x 185 x 205

Conditioning

5 Rounds

Run 100m

6 Hang Clean & Jerk @ 155#

     7:26

Midline:

1a) 5xME L-Sit

1b) 5x5 3-count GHD situps

Complex felt decent at 205, WOD was perfect for me, short duration and distance, not to heavy on weight. Scaled up original WOD to load used in upcoming comp. Adding in L sit work on daily basis now.

WOD 120829

MORNING SESSION

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

     Done @ 325#

2) Bench Press: 2X5 @ 75% - 185#, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

      185 x 185 x 195 x 195 x 195 x 210 x 210 F1

Conditioning

3 Rounds

50 DU

Run 450m

     7:45

Bench was heavy, shoulders are worked from burpee/jerk/rope climb wod yesterday. Conditioning felt really slow, even though only 2-3 trips on all DU. Got movements for comp, will modify a few training sessions from program to accommodate those specific moves.

AFTERNOON SESSION
Conditioning

1a) 3XME UB, 60 sec rest, ME Muscle-Ups – rest 30 sec.
      6+0, 5+2, 4+3

1b) 3XME Shoulder to OH @ 155# – rest 30 sec.
     5 x 4 x 2

1c) 3X20 KB Snatches @ 55#, rest 30 sec.
     Done

Changed to program to cater towards comp coming up. Can't wait until rest day tomorrow. Was happy w/ MU, but will need to drill S2OH.

WOD 120828

MORNING SESSION
BB Gymnastics
1) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
     165 x 185 x 185 x 190 x 190

Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.
Notes: There is a 10 minute cap on this effort.
-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for Burpees.

     2 Jerks + 81 Burpees + 0 Jerks

Missed the clean twice on final minute. Rope climbs w/ "pinch" vs "full wrap" leg technique weren't too far off time wise, but pinch took way more out of me. Surprised to get 2 jerks on first round.

EVENING SESSION

Strength
1) 5X5 Back Squats @ 75% – rest 2 minutes.
Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.
     Done @ 205#

2) 3X5 Front Squats @ 77.5% – rest 90 seconds.
     Done @ 205# (70%)

No pause on FS and lighter than RX, legs are destroyed, couldn't manage much more. Ice bath tonight.

WOD 120827

MORNING SESSION

BB Gymnastics
1) Find 1RM Snatch
     175#

Conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

     10 x 10 x 10 x 8, 1:55 450m

VERY frustrated on snatch, just irritated in general. More oly work later today will get rid of it though.

EVENING SESSION
BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.
Notes: These are UB reps. If you have to drop the bar then lower the load.
     135 x 135 x 135 F1 x 135 x 135 x 135 x 135

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec.
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
     165 x 165 x 165 x 165 x 165


Strength
1a) 3X6 Weighted Strict Pullups – heavier than last week, rest 60 sec.
     10#

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
     95 x 95 x 95

Snatch felt much better than this morning, good hip contact. Only 5 sets on cleans, legs feeling very sore. Weighed in at 196#, 14lbs over last year. Somehow gained 2 more lbs by cleaning up nutrition. Fuck.

WOD 120824

AFTERNOON SESSION

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
     135 x 135 x 145 x 145 x 145 x 150 F SB+OH x 150

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
     165 x 175 x 175 x 180 x 180 x 185 x 185

Conditioning

3 Rounds
5 Snatch @ 135#
20 Wall Ball w/ 20#
30 DU
10 T2B
30 DU
   
     10:22

WOD time includes 60sec rest between rounds 2/3. Round splits were roughly 3min each. Snatch felt VERY good, made some improvements on starting position.

WOD 120822

Morning Session

Strength

1a) 7X3 Deadlifts @ 75% Bar Weight – rest 60 sec.
     Done @ 305#

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.
    170 x 170 x 185 x 185 x 195 x 195 x 210

Conditioning

Row 2,000m

     7:29

Deadlifts weren't too bad, but started a little heavy. Interested in retesting my 1RM. Bench felt good, rowing sucked but time wasn't as slow as I thought.

EVENING SESSION

1a) 3XME UB Ring Dips – rest 30 sec.
     15 x 13 x 14

1b) 3X10 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
     55# x 55# x 55#

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
     95 x 85 x 85

1d) 3X15 Good Mornings – medium/heavy, rest 30 sec.
     65 x 65 x 65

Snatch Grip Press was PP last week by mistake, 85# was good for 5.

Weighing in @ 194.5#

WOD 120817

Strength

1a) 7X3 Banded Deadlifts @ 70% Bar Weight  – rest 60 sec.
     Done at 285#

1b) 7X3 Bench Press @ 70%, rest 60 sec.
     Done at 175#

Conditioning
5 x 3 minute rounds - no break b/w rounds
Run x 200m
then:
AMRAP with remaining time
Front Squats x 5 (115/75)
Handstand Pushup x 5

     10 rds + 8 reps

WOD 120821

AFTERNOON SESSION

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
     Done @ 275#

Notes: Percentage is based off of 120515.


EVENING SESSION


BB Gymnastics
2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
     145 x 150 x 155 x 155 x 155 x 160 x 160


Conditioning
Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead @ 165#

     4 rds, rest 90 sec, 1 rd, rest 90 sec, 1 rd

Slowed down on pullps, G2OH should of been a little lighter to keep that pace.

WOD 120820

AM SESSION
BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.
     150 x 150 x 150 F on Hang x 150 x 150 x 150 x 150

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

     160 x 165 F x 165 F x 165 x 160 F

Conditioning
3 Rds
Run 200m
Hang DB Squat Cleans @ 35#
     5:58

Snatch from the floor is still shit. Not sure what I'm doing wrong at this point, but when it's from the hang, it feels a lot smoother and stronger.

WOD 120815

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).
Notes: Hang position should be just above the knee. These should be touch & go reps.
      115 x 115 x 125 x 125 x 135 x 135 x 135

2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Power Cleans should be touch & go.
      165 x 185 x 185 x 195 x 195 x 205 x 205

Decided to not go super heavy, first lifting session in 5 days and low on fuel. Will complete second part of the work later today.


Strength

1a) 3XME Muscle-Ups – rest 45 sec.
     5 x 4 x 4

1b) 3XME  Double Arm DB Snatches @ 55# – rest 45 sec.
     5 x 3 x 4

1c) 3X10 Good Mornings – very heavy, rest 45 sec.
     75 x 75 x 75

1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
     125 x 145 x 145

WOD 120814

Strength


1) 5X1 Back Squats @ 100% – rest 2 minutes.
     done at 275#

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.
     195 x 195 x 195

Today was light, might fit in some cardio later after work. Tomorrow will be first full day back to training.


Conditioning

Row 500m
15 KB Swings @ 55#
15 Pull Ups
15 Burpees
Row 500m

     6:22

Pull ups were a mess, no grip on the bar. Second row was tough, felt weak from bad nutrition.

Change Gears

After Identity Fest this past weekend, the social calendar is clear of any large events until competition day.

 Will fit in some rowing tomorrow, maybe some weights depending on how I feel. Recovery has been a bitch after this last show. 

WOD 120810

Strength

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec.
     Done @ 345

1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.
    Done @ 205

Notes: This percentage is based off the heaviest completed set from 120803.

Conditioning

100 Abmat Situps
75 Squats
50 Push Ups
25 Box Jumps @ 30"
     9:16

Midline

1) 4X10 UB GHD Situps – rest 60 sec.

Update

Past 6-8 days have been shit. 

Dull shoulder pain and OH mobility have been nagging. Bailed on two workouts after working a few sets, was doing more harm than good. Have been able to get a good session in, but not 2 days in a row. Resting through tomorrow afternoon and jumping back on the program for Fri and Sat.

WOD 120804

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
     175

2) 20 minutes to establish a 1RM Clean and Jerk.
     245

Strength

EMOM for 7 minutes:

3 HBBS @ 85% - 255#

Conditioning
4 Rounds
Run 200m
15 KB Swings @ 70#
15 Box Jumps @ 30"
15 C2B Pull Ups
     10:XX

Quick Sunday workout

WOD 120801

BB Gymnastics

1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
     155 F1 x 135 x 140 F1 x 140 x 140
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).
     205 x 205 x 215 x 215 x 225

Strength

1a) 3X8 Good Mornings – heavy, rest 45 sec.
     75 x 75 x 75
1b) 3X8 Reverse Hypers – heavy, rest 45 sec.
     Done

Shoulder issue coming out again

WOD 120731

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
     145 x 145 x 150 x 155 F x 155 F x 155 x 155

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
     185 x 185 x 195 F

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps)
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps)
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps)

Notes: Percentage is based off of 120515.  - 250#

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
     205 x 205 x 215 x 215 x 215

Shoulder issues, quit C&J after 3 reps

WOD 120727

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.
      215# + red bands

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.
     165 x 185 x 185 x 195 x 165

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups
     3 Rounds + 10 Pullups

 No incline bench available, flat bench done instead. Legs still sore from squats, pistols slowed me down

WOD 120728

BB Gymnastics

1) Establish a 1RM Snatch.
      170#
2) Establish a 1RM Clean & Jerk.
     245#   #PR


Strength

Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

     285 x 282.5 x 280 x 277.5 x 275 x 272.5

Conditioning

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#

For time.
     10:43

Frustrated on snatch, working on correct starting position. Shoulders were gone on metcon, HSPU were down to 1 rep/attempt. Surprised at how I handled the power cleans @ 185# (6/6, 4/4, 4). Double Unders were not working at ALL.

WOD 120730

BB Gymnastics

1) Snatch:
3X1@80% - 140#
1X1@85% - 150#
1X1@90% - 155#
1X1@95% - 165# F
3X1@90% - 155#
2X1@85%  - 150#
rest 30-60 seconds.

2) Clean & Jerk:
1X1@80% - 195#
1X1@ 85% - 210#
1X1@90% - 220#
3X1@85% - 210#
2X1@80% - 195#
rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
     135 x 155 x 170

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
     155 x 155 x 160

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

     12:10 Total Working Time
      6 MU + 1 MU

Had to drop to abmat situps for last round. Snatch balance felt better, had to drop every rep and re-rack from floor between reps.

WOD 120725

BB Gymnastics

1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
     155 x 155 x 155 x 155 x 155 x 155 x 155

2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
      185 x 195 x 200 x 200 x 200 x 205 x 210


Strength

1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
     125 x 135 x 140

1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
     40 x 45 x 45


Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 Snatch @ 75#
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 Snatch @ 75#

     13:30 including rest.
     500m row: 1:32   #PR
     1000m row: 4:01


Having difficulty w/ the start position on the snatch from the floor, need to drill that during next session. Hit 170# power snatch for the fun of it though.  Conditioning sucked. That is all.

Will switch active rest on Thursdays to Sundays. Works better schedule wise and what my body/mind seem to prefer.

WOD 120724

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
     165 F1 x 165 F1 x 165 F1 x 165 F1 x 165

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
     185 x 185 x 190 x 190 x 195

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
     DONE

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
     135 x 145 x 150 x 155 x 165

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.


Started strength yesterday, was mentally out of it and decided to walk away and take the entire day off after missing numerous light snatches. Skipped this mornings run session to get my mind back on track.

Jerks felt particularly good, especially over last Friday. Next time will start FS w/ 155 and see how it goes.

WOD 120720

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
     185 x 190 x 195 x 195 F x 185 x 185 x 190 x 190 F x 190 F x 185

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.
     275# + 2 Red bands

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
     75 x 95 x 115 x 120 x 120 F1

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

Conditioning

7 rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155#   135#
Rest 1:1

1:35 + 1:24 + 1:47 + 1:52 + 2:03 + 1:48 + 1:44

Jerks were difficult as shoulders were not sore, but hurting. Shoulder press was affected for same reason. Scaled WOD to 135#

WOD 120718

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
     145 x 145 x 145 x 155 x 155 F x 155 x 155 x 155 x 160 x 165 F

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
     4 x 4 x 2 x 1

1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
     7 x 7 x 7 x 6

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     Done.



Conditioning

3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.

Round 1: 1:53 and 15 burpees
Round 2: 1:54 and 15 burpees
Round 3: 2:10 and 19 burpees


Couldn't split into separate sessions due to dinner tonight. Shoulders are TRASHED. Was happy w/ how high I got on snatch skill, not even considering shoulder soreness. Could of pushed 1st round on WOD a little more, tried to keep all three rounds at a maintainable pace. Hurt so good.

WOD 120717

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.
     165 x 175 x 180 x 185 x 190 x 190 x 190

Strength

1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
     1x3 @ 250 - 1x1 @ 275 - 1x1 @ 290 - 1x1 @ 305 - 1x1 @ 290

Notes: Percentage is based off of 120515

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.
     170 x 175 x 180 x 195 x 200 x 205   #PR

Endurance

1) 8x 200m sprints - Rest Approx 60 sec between runs


First time running in awhile. Still hate it, tried to keep consistent pace between all rounds. Last 3 were rough, mentally and physically. Back squat felt great, PR @ 305# (mostly untested in the past). Felt weak to start, hence low numbers on cleans.

WOD 120716

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
     145 x 145 x 145 x 145 x 145 x 150 x 150

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
     210 x 210 x 210

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
     125 x 125 x 125 x 125

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec.
     15# x 15# x 15# x 15#

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
     4:43   #PR

Splitting this into 2 parts, conditioning will be done later tonight. Need blocks for heavy load on snatch bal.

Really liked splitting the strength and metcon. Training program through LifeAsRx comp is set:

WOD 120713

BB Gymnastics
7x2 Split Jerk off Blocks - rest 60 sec.
     200 x 200 x 200 F1 x 200 F1 x 195 F1 x 185 F1 x 185

Strength
1) Back Squat: 5x3 @ 90% - rest 2:00-3:00 between sets
     275 x 275 x 250 x 250 x 250

Conditioning
2 Rounds for time
5 MU
20 Burpees
7 Deadlifts @ 275#
Rest 3:00 between rounds


Jerks were frustrating, REALLY need to build some blocks. Accidently loaded the bar to 275# on squats, should of been 250# for the 5 sets. Conditioning was untimed, but a full sprint. Had to break the 2nd set of MU into 3/1/1

WOD 120707

BB Gymnastics

1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
     155 x 160 x 160 x 165 x 165 x 170 x 175 F

2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
     195 x 215 x 220 x 220 x 230 x 230 x 240

Strength

5X3 High Bar Back Squat @ 80% – rest 60 sec.
     250 x 250 x 250 x 250 x 250


Conditioning

3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar   Muscle-Ups
Run 400M

*13 minute time cap.
     2 Rounds + 6 Split Snatch

Made PRs on both hang snatch and hang clean. RN WOD yesterday had legs sore, so even though I completed the HBBS, I would of liked to move a little faster during the reps. Had 4 missed SS during the 1st round on conditioning, was treating it as a hang snatch and did not take bar back to the ground. No appropriate bar for bar MU, subbed ring MU.

RN WOD 120707

For Time:

30 Squats
15 HR Pushups
30 Alternating Pistols
15 Knuckle Pushups
30 Box Jumps @ 30"
15 5-Finger Pushups
30 Lunges (each leg)
15 Diamond Pushups

     8:53

Need to verify the time. Pistols were horrible on right side due to ankle. Pushups still need some work

WOD 120706

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
     185 x 185 x 185 x 195 x 205 F2

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
     215 - all sets

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
     105 x 105 x 105 x 105 x 110

Conditioning

15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

     3253 meters

Jerks were unbroken, no boxes available. 2 red bands for deads, not sure of resistance.

WOD 120703

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.
      185 x 190 x 190 x 190 x 195 x 195 x 195

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
    1x3@250#     1x3@260#    1x1@275#     2x1@290#

Notes: Percentage is based off of 120515

2a) 4X4 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
     165 x 165 x 165 x 165
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
     280 x 280 x 280 x 280

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
   80 - 76 - 70 - 65
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%
   4 - 4 - 4 - 5
  Total   308 reps

Shoulders weren't feeling the 170 pp.

WOD 120702

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.
     145 x 145 F1 x 145 F1 x 135 x 135 x 145 x 145

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
     205 x 205 x 205 x 205

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     95 x 105 x 105 F1 x 105 F1

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”


Conditioning

3 rounds for total working time of:

7 Thrusters @ 115#
7 Hurdle Shuttles 24/20″
 
     6:26


Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

Felt like shit. Didn't want to workout, but forced myself to. Tomorrow should be a much better day.

WOD 120629

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
     115 x 125 x 125 x 125 x 125 x 125 x 125 x 125 x 135 F1 x 125

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU –  rest 45 sec.
     1+3 x 1+2 x 1+2 x 0+3
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
     5@15# x  3@15#+2 x 4@7.5#+1 x 4@7.5#+1 
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     15 x 15 x 15 x 15

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Conditioning

Scaled King-Kong

3 Rounds for time:
1 Deadlift @ 385#
2 Muscle Ups
3 Squat Cleans @ 215#
4 HSPU

     10:46

2nd attempt ever at handle HSPU at a deficit. Used GHD for reverse hypers, so no weight was used. On WOD, dropped cleans to 185# for last 2 reps, had missed a total of 6 reps at that point. Hit a few cleans landing on my toes on right foot.

WOD 120626

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
     165 x 175 x 185 x 190 x 190

Strength

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
     1x5 @ 220 - 1x3 @ 250 - 1x2 @ 260 - 1x2 @ 275

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
     145 x 150 x 165 x 165 x 165
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec.
     Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
      185 x 195 x 205 x 205 x 205

Conditioning

EMOM for 5 minutes:

3 C2B Pullups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

63+46+37+34+33 = 213

Didn't feel very strong when I started, but maintained or improved numbers across the board. Overall  a great training day.

WOD 120625

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
     145 x 145 x 145 x 150 x 150 F1

2a) 5X3 Snatch Pull – heavy, rest 45 sec
     205 x 205 x 205 x 205 x 205

2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
     145 x 145 F1 x 150 F2 x 145 F2 x DNF

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
     20 x 20 x 20 x 20
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
     60 x 60 x 60 x 60

Conditioning
21-15-9 of:
OHS 135/95#
T2B
For time.


Felt better this week on the Vert Snatch, 150 was a good weight, could do more if I had real blocks that I could drop on. Snatch pulls focused on keeping chest up instead of deadlift style. VERY frustrated on snatch balance, kept dropping to clean/rerack after each rep. NEED jerk boxes for this, shoulders won't allow dropping back to start position. Best GH i've done yet, TGU sucked and took long as usual, but worked through them. No conditioning today, will work in some endurance work on Thursday to make up for it. 

WOD 120622

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.
     165 x 165 x 170 x 170 x 170

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
     205 x 205 x 220 x 220 x 220 x 220 x 235 x 235 x 235 x 235
     2 red bands

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes
     115 x 115 x 95 x 105 x 105

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:

5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg
     3 Rds + 5 Jumps + Sprint + 5 Jumps + 5 T2B

No blocks on jerks, caught every rep as opposed to dropping like last week, so weights were down a bit. First time w/ bands, not sure of resistance. Grip was shot for the AMRAP, almost dropped KB on my head, tough to hold on for t2b.

WOD 120620

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec.
     125 x 125 x 125 x 125 x 130 x 130 x 135 x 135 F1 x 135 x 135

1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec
      185 x 185 x 185 x 185 x 185 x 185 x 190 x 190 x 190 x 190


Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
     3s+4k x 2s+5k x 1s+6k x 1s+5k  - 45# plates w/ abmat

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
     25 x 25 x 25 x 25

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
     10 x 10 x 0 x 0

Oly work was good, still working on some fluidity kinks and proper pull/deadlift form (knees out, torso up). Failed rep was just a stupid mistake by looking at myself in the mirror, throwing my balance off. HSPU are getting better, especially w/ arms being sore from previous days. Had to ditch the weight on the reverse hypers, was losing form w/ the make-shift rig.

WOD 120619

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.

     165 x 170 x 175 x 180 x 185 x 185 x 185

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

     3x5 @ 205# - 2x5 @ 220#

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. 

     135 x 145 x 155 x 175 x 175

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

     6:45

Shoulders are hurting from yesterday. Sore, but also some joint pain, so took out PJ and PP to allow a little recovery. Cleans were solid, a little iffy on 185#, just had to work on positioning, had a little room for heavier weight. Wasn't sure where to start on FS, especially w/o additional leg rest. Yoke carry was at 295#

WOD 120618

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. 

     135 x 135 x 135 x 135 x 140 F1 x 140 x 145
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.

      185 x 185 x 185 x 185
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     105 F2 x 105 x 105 x 105

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) 

     13 x 13 x 13 x 13
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
     55 x 55 x 55 x 55

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

     12:47 Total Working Time including rest

     8 x 8 x 7 x 8 c2b Pullups

Feeling much more confident on the vertical snatch. Next week should see 150+. Conditioning was rough on arms/shoulders. Handled 135# well, but still need a little more strength to get through it fluidly.Had a few more reps on pullups, but grip was shot.

WOD 120615

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.
     185 x 195 x 195 x 195 x 195 x 195 F2 x 195

Strength

1a) 10X2 Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
     215 x 225 x 225 x 225 x 225 x 225 x 225 x 225 x 225 x 225

1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
     45 x 45 x 45 x 45 x 45


Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
3 Band Sprints to target
15 Wall Balls 20/14#
3  band Sprints to target

     3 Rounds + 15 kb swings + 3 sprints + 2 Wall Ball

Worked on getting faster on Jerks. Had to rerack from the floor every lift. No bands on Deadlift, rig wasn't cooperating, just focused on speed instead.

WOD 120613

BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.
     95 x 105 x 105 x 115 x 115 x 125F x 125 x 125 x 130

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

     HSPU: 2/1 x 1/4 x 2/3 x 0/5

     Ring C2B:  3@26# x 4@15# x 4@10# x 3@10#

  

Conditioning

2 Rounds

Row 150m

10 C2B Pull Ups

50 DU

2 min rest between rounds

     Round 1: 2:11

     Round 2: 2:32

Snatch High Pulls were new, took a few rounds at 75 to warm up, didn't really "click" with the movement until 2nd attempt at 115#. Next time will be starting at 115# and working up from there, can see 135-145# in the future for sure. C2B ring pull ups were harder than expected, reverse hypers were subbed with leg lifts on GHD, hips off the pad. Metcon was added in, based on yesterdays but cut in half. Low on calories this morning, need to adjust meals for denser carbs in the morning.

WOD 120612

BB Gymnastics

1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. 

      165x2+1 - 165x2+2 -  165x2+1 -  165x2+1 -   165x2+1 -   165x2+1 -   165x2+1 - 

Strength

1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets. Percentage is based off of 120515

     8x205 - 5x235 - 3x250 - 3x260 - 3x260

   
2a) 5X3 Push Press – heaviest possible, rest 60 sec.

     145 x 145 x 145 x 150 x 150

Felt like SHIT. Didn't want to eat lunch, forced down a few bites before the workout. Took almost 2 hours to get all this done, was moving very slow. Room to go on the cleans, only did one jerk due to lack of energy. Back squat and push press felt good for the low energy levels. No metcon even though it was planned, I'd rather shoot myself.

WOD 120611

BB Gymnastics

1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
     125 - 135 - 145 F1 - 145 - 145 - 145 - 150 F1

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.

      125 x 135 x 140

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     75 x 95 x 105

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

         65x3 on Right, 55x3 on Left

Conditioning

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

NOT for time.

Broke MU in either 2 or 3 reps at a time all the way through. Row was kept at 2:00/500m pace except for the last 500m, that was done at 1:50/500m or faster.

Felt good on the snatch from blocks, was surprised I got 150#. First time doing drop snatch, still some room to go on weight. Same issue w/ snatch balance, have to rerack every time to prevent shoulder issues. I HATE BB TGU. That is all. 

RN WOD 120609

Fight Gone Bad
     105 + 100 + 86 = 291

Felt pretty good w/ the pace through first two rounds, hit a wall after minute 2 of third round.

RN WOD 120608

Row Sprints
250m
     :43 PR

Strength:
1 x 20 Back Squat
     145

WOD:
3 Rounds for time
Mountain Climbers x 48 (Single count)
Perfectly Vertical KB Swings x 24 @ 70#
Alternating Pistols x 12

     10:25

Moved at a fairly decent pace on the squat, still room to go on weight. Skipped 9 pistols on right leg after my ankle started to disagree w/ the movement. 

WOD 120605

Strength

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets. Notes: Percentage is based off of 120515

     205x8 - 220x5 - 235x5 - 250x3 - 260x3


Conditioning

RN WOD
"34" - Tates Bday Wod
Run x 300m
Pushups x 34
Run x 400m
Pullups x 34
Run x 300m
Burpees x 34
Run x 400m
T2B x 34

     17:00

Strength was 2 hours before the WOD. I liked being able to have them spaced out. Did all 34 pushups unbroken and pullups 17 at a time. Took two small breaks during burpees, no more than 3 breathes. T2B were broken up as 9/5/5/4/4/3/1/1/1/1. Could feel how the 50 abmat situps had worn me out for these.

RN WOD 120601

Hang Squat Snatch
     75x3 - 105x3 - 125x3 - 135x2 - 145x1 - 155x1 - 160x1 - 165x1 - 170F

Helen
3 Rounds
400m Run
21 KB Swings @ 55#
12 Pullups
      11:14


Didn't push it 100% on the metcon, could of gone quite a bit harder. Pleased w/ the hang snatch, getting my strength back. Will be a long weekend, bad eating and drinking agian, next week will be 60-70% of normal training, then back to regular schedule and eating habits.

RN WOD 120528

Very low on energy and feeling weak. Mostly due to a long holiday weekend of drinking and bad eating habits. Ankle was swollen again from a strain while in the pool.

2-3-4-5
Power Cleans at 185#
C2B pull ups
     Untimed, medium pace


4 Rounds
3 Muscle Ups
10 GHD Situps
     Untimed, roughly 45-60sec rest between each movement

RN WOD 120526

3 Rounds
7 Hang Cleans @ 155#
14 K2E
21 Burpees
       9:40


K2E were a little off, right at the bottom of the elbow. Next time will focues on top/middle of elbow. Haven't done these in a while, usually T2B. All cleans unbroken, entire wod done hungover. 

RN WOD 120525

10min AMRAP

6 Squat Snatch @ 115#
12 Pullups
24 DU
        3 rds + 6 snatch + 12 pullups + 7 DU

Liked this one, first round done in just over a minute, slowed down to keep pace w/ everyone else. Only training at 50% capacity for ankle, hence the rest days. Nutrition has been a tad off, so energy has been low. 


Strength


Squat
     155x5 - 205x5 - 255x3 - 255x3 - 255x3

AF WOD 120522

Find 1RM Snatch
      160

Kept barely missing 165, unstable in the catch. Very dissapointed with strength loss.

WOD

2 Rounds
Row 800m
12 Squats @ 135#
6 Push Jerk @ 135#
     9:23


Varied off the site due to ankle issues (again). Will get a brace and get back on regular programming tomorrow.

WOD 120518:

BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
      205#

2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
      175#

All reps on EMOM were unbroken except for last round.

Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
     135 x 135 x 135 x 135
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
      2s,3k x 0s,5k x 0s,4k x 1s,8k

Arms were wasted after the C&J, took a few rounds to get them back

Conditioning
10 minute AMRAP of:

100′ KB Overhead Carry 55# (2 KB 2 arms)
5 Muscle-Ups
 25 Absolutely Vertical KBS 55#

     2 rounds + 1 OH Carry


Lots of OH work today, carry got tough 2nd/3rd time. 

Rest days

Taking Wednesday and Thursday off this week. Doing the regular programing with such a long wod at RN took it's toll. Lats, biceps, and back are all seriously worked. Will be back at it on friday.

Stepping away from the sugar detox. I lost approx 2lbs, but lost more strength/endurance than anything. Between clients and workouts, I need a lot more calories.

WOD 120515:

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.
     185 x 185 x 185 x 185 x 185

Strength
15 minutes to establish a 3RM Back Squat.
     205 x 225 x 245 x 275 x 280F on 3rd rep

Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.
       6 x 15 x 1 x 14 x 0 x 11 x 1 x 6

*Rest 5 minutes.

2 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

      3 Rope Climbs x 24 Burpees x 1 Rope Climb x 23 Burpees


Ankle started acting up on second round of rope climbs, finished that climb and stayed off it. 




EXTRA RN WOD

5 Rounds
Run 400m
20 Pullups
10 HSPU
10 Pistols, alternating

      26:30



Very happy w/ the time considering it was after working all the same things earlier in the afternoon. All HSPU unbroken (a first), last round of pullups was broken up because of an "almost" tear on my hands.

WOD 120514:

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
     135 x 135 x 135F x 135 x 135
Notes: These ARE NOT touch & go reps. Reset before each rep.

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
     190 x 195 x 195
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
     115 x 145F x 145

Went back to old snatch starting position, led to what felt like a much cleaner lift. 

Conditioning

Row 500m
100 Double-Unders
 200′ DB Farmers Carry 65#
 20 Alternating DB Snatches 65#
100 Double-Unders
Row 500m

For time.
     13:01

Double unders slowed me down. Still sore from battle buddy so scaled the db weight down.

Strength

1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
     20 x 20
 1b) 2X8 GHD Situps – rest 45 sec.
     8 x 8

Battle Buddy WOD 120512

Partner WOD

57 Box Jumps @ 24"
57 PP @ 95#
57 Situps w/ Abmat
57 KB swings @ 55#
57 Lunges
57 Squats
57 Burpees

     12:21


I was satisfied, not sure where we could of picked up much more time. Was very happy w/ my push through burpees, sprinted majority of them in sets of 5 before passing to partner.

RN WOD 120511

Row 1k
Rest 90 seconds
Row 500m
Rest 45 seconds
Row 250m


Did not record time. On 1k, pace stayed under 1:45/500m, in the higher 1:3X/500m for the first half. On the 500m, hit 1:50/500m for a moment but got it back under. 

WOD 120509:

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
     130 x 130 x 130 x 130 x 130

Used 24" box so boxes came to just below knee, not bar.

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec.
     7 x 6 x 5 @ 190#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
     65 x 65 x 65

Conditioning

8 minute AMRAP
7 OHS @ 75#
7 Toe 2 Bar

     8 rds + 9 reps


Class wod for the day. about 80-85% effort.

OFF DAYS

Taking Monday and Tuesday off this week. Tried to workout Monday but mentally wasn't there. Once I started missing snatches at 135# as part of the warm up, I threw in the towel. Two days of rest won't be the worst thing for me.

Training Schedule for the rest of the week:
     Wed: Outlaw
     Thur: Row 1k, rest 90 seconds, row 500m, rest 45 seconds, row 250m
     Fri: Rest
     Sat: Battle Buddy

RN WOD 120505

35 Back Squats @ 115#
25 Pull Ups
15 Shoulder to OH @ 115#
35 Front Squats @ 95#
25 Pull Ups
15 Shoulder to OH @ 95#
35 OHS @ 65#
25 Pull Ups
15 Shoulder to OH @ 95#


16:37


Legs and shoulders were toast from yesterday. Very happy w/ the time given  that.

WOD 120504:

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
     140 x 140 x 140 x 140
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
     160
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
     165F x 165F x 165F

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
     155 x 155 x 155 x 155
 1b) 4X3 Muscle-Ups, rest 45 sec.

Sets 2-4 were regular front squats

Conditioning (pain threshold)

5 rounds for total time of:

Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#

*Rest 2 minutes between each round.

     Unknown Time

Was timed on stop watch, didn't get a chance to see time. First round at 135#, final four rounds at 115#

WOD 120502:

BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).
     115 x 135 x 145 x 150 x 160F x 160F 

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Caught 160 both times, but balance was off and had to drop it. Going off the blocks was new and a little tricky

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec.
     6 x 5 x 4  @ 190#
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
     55# x 60# x 60#

Conditioning

For total time:

3 rounds of-
20  10 Pistols (alternating)
3  1 Rope Climbs 15′
*then

50 25 T2B
*then

3 2 rounds of-
20 Wall Balls 20
 5 Power Cleans 225#   185#


     12:34
HATE scaling, but with ankle still sprained from last week, I was surprised I could still pull off pistols and rope climbs at all. Pistols were interesting after all the squat focused movements over the past few days. Had to cut the last couplet short due to time constraints. 



Was first day of 21 day sugar detox. Was grouchy as all hell this morning with no fruit w/ breakfast. Lunch and workout made it a LOT better and energy was still high at night. In no way do I enjoy shoveling massive amounts of veggies down my throat (not because of taste, but sheer volume), so I need to replan my meals and find a denser carb source.

WOD 120501

BB Gymnastics

1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
     165 x 165 x 165 x 165 x 165
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
     145 F on 2 reps x 125 F on 1 rep x 125 x 135

Jumped straight from C&J into SB, should of done a few reps to get a feel for it and would of had less failed reps

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
     185 x 185 x 185

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
      12 x 6 x 7

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.


Deadlifts were fine, can increase by 5# next time this comes up. Hands/calluses were killing me, could of knocked out a few more reps if I wasn't worried about tearing.

Conditioning

3 rounds for total reps of:

2 minute AMRAP of:

30 OHS @ 65/45#
60 Double-Unders

Rest 2 minutes after each round.
     Round 1: 30 OHS + 53 DU
     Round 2: 30 OHS + 47 DU
     Round 3: 30 OHS + 12 DU


Legs tender from yesterdays squats. 

WOD 120430

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 45 sec.
     140- F on 3rd x 135 - F on 3rd x 130 x 130 x 130

2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec.
     115 x 145 x 150 x 155

2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
      200 x 185 x 190 x 195

Blame the snatch weights on a rushed/improper warm up. Didn't get a good feel for proper form until 4th round. Dropped snatch pull weight to get better form.

Strength

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
      135

20# heavier than last attempt

Conditioning

30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95
Row 1K

For time.
      15:32

15 PJ at 135#, 15 at 115#. Only doing 2-3 at a time and slowing down too much.

WOD 120425:

WOD 120425:

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

         125 x 145 x 150 x 155 x 160F 

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
          180#  7 x 6 x 5
 1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec. - subbed dumbbell on shoulders
        15# x 20# x 20#


Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

        DNF: twisted ankle while dismounting from T2B on first round. Everything in that round was unbroken

WOD 120424:

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
      185 x 185 x 185 x 185 

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
       135 x 145 x 155 x 155 Fail on 3rd rep

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
         185 x 185 x 185

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
         11 x 5 x 4

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.
        12:16 - had to get knee brace for left knee at start of round of 12

*Rest 10 Minutes.

Row 1K.
        3:39.9

23 Apr

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec. (130)
2) 50 Double-Unders – rest 20 sec.
 3) 1 Snatch @ 85% – rest 20 sec.  (150F x 150)
 4) 50 Double-Unders – rest 20 sec. (unbroken!!)
 5) 1 Snatch @ 95%  (160F x 160F x 160F)



Conditioning

4 rounds for total reps of:

45 sec. ME Muscle-Ups (5 x 1 x 2 x 3)
15 sec. Rest
 45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95# (1 set each round)
15 sec. Rest



10 minute AMRAP of alternating BB TGUs @ 95/65#
- Scaled to 55lb DB
- 16 Reps

Fri Apr 20

WOD 120420:

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest 30 sec.
(115 x 120 x 130 x 140 x 150) none failed

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
(165) none failed

slowest row at 1:53/500m

Conditioning

3 rounds for time of:

15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

Scaled DB Snatch to 60#. Untimed, Alex finished a good 4-5 minutes ahead of me. HSPU held me back. MU were surprisingly smooth, 2-3 each time.

Strength

1) 1X20 Back Squat  (115) - could of gone heavier, was a good load to start with

2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
- subbed out stiff legged dead lifts @ 75lbs

2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)
- scaled to 60lbs first rd, 45# for last 2 rds.

WOD 120417:

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

125 x 135 x 140 x 140 x 140
(scaled back to a 1RM of 215 instead of 235)

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

245 x 275 x 295 x 305 x 315F
(was unsure of current 1RM abilities)

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

4 x 5 x 3

Conditioning

-Did not complete, still getting back to normal energy/effort wise, so first two sections took longer than planned and wore me out. Instead, 2 mile jog w/ several different intesity levels

That's what we call "burnout" kids...

Wow, talking about falling off. Still trained. Did the crossfit open with friends. Was so out of it I didnt even submit my scores. I can admit I've been out having too much fun.... food, drinks, friends, ect... with no real focus on training. Most wods were 50-80% effort and of my programming for my small class at AF, strength work was about the same intensity. Now that all that is out of my system, need to get back to work and tracking what I do.

Decided to follow The Outlaw Way. First, because I like the format. Strength/skill work every day, all wods under 15mins. I really feel this is the way to go, especially for competitions. The strength/skill work follows a great program and adds in the more difficult gymnastics moves (a definite weakness of mine). Looking forward to using this and passing up a few friends ability-wise.

Feb 07, 2012

Crossfit:
12 min AMRAP
12 Box Jumps (24")
6 Thrusters (95)
6 Bar Facing Burpees

6 Rounds + 11 Box Jumps

Headed to Austin tomorrow, no workout at all on 02/08, will try out Crossfit Round Rock on 02/09

Feb 06, 2012

Personal: 
FANTASTIC training day. Was able to take my time, not worry about work (which can be more than difficult when you workout in the same place you work), and get some solid training in. Austin Vitals in 2 days


Food:
Superbowl had me off, but back on the wagon as of today. Dinner was chicken/sweet potatoes/corn from Boston Market. Not paleo, but fairly close.


Cardio:
OFF


Oly Lifts:
Snatch
60% 115x115x115
70% 135x135
80% 150x150
85% 160x160Fx160
Clean & Jerk
60% 140x140x140
70% 165x165
80% 190x190
85% 200x200
Front squat
215x235x260x270x275F


#PR Front Squat 270


Crossfit:
3 Rounds
10 Deadlift (275)
50 DU
6:53


I know heavy deadlift will mess w/ your timing on DU, but apparently I can't do them at all after those deadlifts. First round saw 10-15 at a time, rounds 2/3 saw 3-7 at a time. VERY frustrating. 

Feb 5, 2012

Personal:

Super Bowl. NYG for the win. No training, all recovery after a fairly liquid night out for Laura's bday. 

Feb 4, 2012

Strength:

Weighted Strict Pullups
5x0lbs, 2x20lbx, 2x35llbs, 2x55lbs, 2x70lbs, 5x0


Crossfit
Odds/Evens
Push Press (95) 3
Rows (95) 4


EMOTM


20 rows, 14 PP

Feb 3, 2012

Oly Lift
Clean & Jerk
Matched #PR @ 235
Was wobbly on the stand up, but overall happy with form and the weight as I haven't lifted anything heavy overhead in some time.


Crossfit:

Amanda
9-7-5
Squat Snatch
Muscle Ups
#PR 14:30

Feb 2, 2012

Personal:
Holy shit... January may of been a decent month. Hopefully plenty more of those in the future.

Food:
Solid day for zone/paleo. Ice cream sandwich and two glasses of scotch with dinner. Dropped 3 pounds by cleaning up food choices. Need to stop drinking.

Cardio:
Off

Oly:
Off

Crossfit
1 round
1000m row
50 thrusters @ 45lbs
30 pull ups
11 mins

Still nursing the foot, left hip is bugging me now. Jumping back on Core XT

Feb 1, 2012

Personal:

VPP had a great atmosphere, can't wait to start the group classes again. Left foot is killing me, possible stress fracture. The open is in 3 weeks, so still need to train around it.


Cardio:
Off


Oly Lifts:
Hang Snatch (below the knee) 140x2/140x2/140x2F/125x2/130x2
Hang Clean (below the knee) 165x2/185x2/185x2/195x2/205x2
Snatch Balance    135x3F/135x3/145x3/155x3


I tend to have my chest down on snatch balance since the bar is on my back, have to remember proper positioning.


Crossfit:
Elizabeth
21-15-9
Cleans (135)
Ring Dips
6:50


Shoe was too tight and hurt my foot. Next time will be closer to the 6min mark. Going to start adding ring dips into my cash-outs. 

Personal:

Rainy and slow all day. 


Food:
Breakfast/Lunch/Dinner were all 4P/2-3C, little or no fat
Lunch 2 was chicken salad sandwich/bag of chips


Cardio:
Row 1500m
250m slow/250m fast
just under 6 mins


Oly lifts:
Off


Crossfit:
Row 150m
25 Squats
Row 250m
25 Pull ups
Row 350m
25 Situps
Row 450m
25 Burpees
Row 550m


13:57


Had to break up the pullups into 3 sets. Other than that, fairly happy with how it went. Will do a real training day tomorrow.