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