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