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.