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.