WOD 130128

BB Gymnastics
20 minutes to 1RM Snatch

       - 175#

WOD 130125

Strength

1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
     235 - 265 - 265

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
     145 - 155 - 155 - 145 - 145

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
     10# - BW - BW - BW - BW


Conditioning
With 20# Vest
3 Rounds
Run 200m
8 Burpee Step Ups @ 24#
10 Shoulder to OH @ 95#

     9:22

WOD 130126

With a 40 minute running clock…

1 minute ME Muscle-Ups
     - 4
*Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#
     -182
*Rest 1 minute.

1 minute ME Muscle-Ups
     - 3
*Rest 1 minute.

7 minutes to establish a 1RM Front Squat
     - 255#
*Rest 1 minute.

2 minutes ME Muscle-Ups
     - 5
*Rest 1 minute.

3 rounds for time of:
Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#
Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.
     - 70

2 minutes ME Muscle-Ups
     - 2
*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)
     - 235#

Please post data from each evolution - IN BOLD

WOD 120123

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
     115 - 145 - 155 - 155 - 155

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec.
     225 - 225 - 225

1RM OHS
     195

WOD 130122

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
     95 - 95 - 105 - 105 - 110

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
     75 - 85 - 85
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
     125 - 130 - 130

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes
     155 - 155 - 155

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

5 Rounds for Max Reps HSPU
Row x 250m
     10 - 7 - 8 - 10 - 12 = 47

WOD 130121

BB Gymnastics
1) Snatch:
5X1 @ 80% - 135#
5X1 @ 90% -  150#
8X1 @ 75% - .130 F2 squat

rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk:
5X1 @ 80% - 190#
5X1 @ 90% - 210#
8X1 @ 75% - 175#

rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

New logging method. Desktop entry, then mobile edits while working out. Hopefully this fixes the logging bugs I've had as of late.

Catching up

A few data points and updates. Workouts have picked back up, 1RM strength is down about 10-15% across the board.

Previous:
325# lbbs
235# jerk
Nancy: 22:22
3200M active rest row

Starting MyFitFoods 21 day program on Tuesday, more accurate logging to begin monday

Missed a few logs, sickness to bring in the new year as well. Most recent workout:

Oly
1) 10 minutes to establish 1RM Snatch, strict time limit
      170#

2) 10 minutes to establish 1RM Clean & Jerk, strict time limit
     225#


Snatch, failed twice on 175#. C&J no fails. First day after break with heavy lifts, ~10% decrease across the board.

Conditioning
50 Burpees, for time

     3:06