5-5-5+ Wendler press
75-85-95(8?)
12 min AMRAP
7 push press (115lbs)
7 chin ups
Run 200
6 rounds + 5 chin ups
Thursday, February 28, 2013
Tuesday, February 26, 2013
Push ups + Deadlift/Box jump
Buy In: 10 Push Ups on the Minute for Five Minutes
Yup.
WOD: 5 Rounds for Time
5 Deadlifts 275/185
10 Box Jumps 30/24
5:25
Cash out: 5 one arm push ups each arm EMOM for 5 mins
Yup.
WOD: 5 Rounds for Time
5 Deadlifts 275/185
10 Box Jumps 30/24
5:25
Cash out: 5 one arm push ups each arm EMOM for 5 mins
Monday, February 25, 2013
Back squat + Run/Double under
Buy In: Wendler High Bar Back Squat
5@65%; 5@75%; 5@85%
175-200-230x7
WOD: Running Intervals
With a 13 minute running clock
Run 800m for time; rest to the 6 minute mark
Run 400m for time; rest to the 9 minute mark
Run 200m for time; rest to the 11 minute mark
Complete max effort double unders for 2 minutes to the 13 minute mark
2:35-1:07-0:30-148
5@65%; 5@75%; 5@85%
175-200-230x7
WOD: Running Intervals
With a 13 minute running clock
Run 800m for time; rest to the 6 minute mark
Run 400m for time; rest to the 9 minute mark
Run 200m for time; rest to the 11 minute mark
Complete max effort double unders for 2 minutes to the 13 minute mark
2:35-1:07-0:30-148
Sunday, February 24, 2013
Bench Press + Yoga + Snatch
5x5 bench press
150lbs
Yoga at OCCF!
Snatch work
Worked up to 140 - PR!
Hit 135 twice (which was a PR), the second one wouldn't get 3 white lights because I bent my elbows a bit, but I'll count it today. I think the 140 would have counted, but I might have bent my left elbow, I'm not sure.
150lbs
Yoga at OCCF!
Snatch work
Worked up to 140 - PR!
Hit 135 twice (which was a PR), the second one wouldn't get 3 white lights because I bent my elbows a bit, but I'll count it today. I think the 140 would have counted, but I might have bent my left elbow, I'm not sure.
Saturday, February 23, 2013
Thursday, February 21, 2013
Clean + Slam ball/Power snatch/Run
Buy In: Cleans
Deload 3@40%; 3@50%; 3@60%
75-95-115
WOD: 21 – 15 – 9
Slam Balls 30/20
Power Snatches 75/55
Run 200m
9:25
Deload 3@40%; 3@50%; 3@60%
75-95-115
WOD: 21 – 15 – 9
Slam Balls 30/20
Power Snatches 75/55
Run 200m
9:25
Wednesday, February 20, 2013
Press + Push press/Box jump/KB swing/Double unders
Buy In: Wendler Press
Deload 5@40%; 5@50%; 5@60%
45-60-70
WOD: AMRAP 2 minutes of each with 1 minute rest
Push Press 75/55
Box Jumps 24/20
Kettlebell Swings 1.5/1 pood
Double Unders
75+50+42+150=317
Deload 5@40%; 5@50%; 5@60%
45-60-70
WOD: AMRAP 2 minutes of each with 1 minute rest
Push Press 75/55
Box Jumps 24/20
Kettlebell Swings 1.5/1 pood
Double Unders
75+50+42+150=317
Monday, February 18, 2013
Back squat + KB Complex
Buy In: Wendler High Bar Back Squat
Deload 5@40%; 5@50%; 5@60%
105-130-155
WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 Deadlifts
3 Cleans
3 Push Jerks
3 Snatches
Left then right = 1 round
9 rounds + 3 cleans right hand
Went really slow for the first 5 minutes, I didn't even really breathe hard during this workout.
Deload 5@40%; 5@50%; 5@60%
105-130-155
WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 Deadlifts
3 Cleans
3 Push Jerks
3 Snatches
Left then right = 1 round
9 rounds + 3 cleans right hand
Went really slow for the first 5 minutes, I didn't even really breathe hard during this workout.
Friday, February 15, 2013
Front Squat + Press
5x3 front squat and press, work back and forth between movements.
190 on front squat
105 on press
190 on front squat
105 on press
Thursday, February 14, 2013
Clean + Power clean/Wall ball/Pull up
Buy In: Cleans
3 – 2 – 1
150-165-175
WOD: Partner AMRAP in 14 Minutes
4 Power Cleans 165/115
6 Wall Ball Shots 20/16
8 Chest to Bar Pull Ups
Partners complete one full round then switch; you may assist your partner with the pull ups.
Started at 155, partner was struggling, went to 145, then 135. I went unbroken, pretty much. Missed one chest to bar and one wall ball but I re-did the reps. This was, frankly, kind of easy since we had to scale it so much.
3 – 2 – 1
150-165-175
WOD: Partner AMRAP in 14 Minutes
4 Power Cleans 165/115
6 Wall Ball Shots 20/16
8 Chest to Bar Pull Ups
Partners complete one full round then switch; you may assist your partner with the pull ups.
Started at 155, partner was struggling, went to 145, then 135. I went unbroken, pretty much. Missed one chest to bar and one wall ball but I re-did the reps. This was, frankly, kind of easy since we had to scale it so much.
Wednesday, February 13, 2013
Press + KB C+J/Run
Buy In: Wendler Press
5 – 3 – 1+
85-100-110x2
WOD: Five Rounds for Time
10 Kettlebell Clean and Jerks 1.5/1 pood
Run 200m
9:25
5 – 3 – 1+
85-100-110x2
WOD: Five Rounds for Time
10 Kettlebell Clean and Jerks 1.5/1 pood
Run 200m
9:25
Tuesday, February 12, 2013
Back squat + Pull up/Push up/Jumping squat
5-3-1+ back squat (high bar)
195-230-250x2
AMRAP 12 mins
5 pull ups
10 push ups
15 squat jump to plate
14 + 9 squats
195-230-250x2
AMRAP 12 mins
5 pull ups
10 push ups
15 squat jump to plate
14 + 9 squats
Sunday, February 10, 2013
Row + Hang snatch + Pendlay row + Plank
Recovery/Technique Row
10:00
Drills:
Arms only
Arms + back
Legs only
Legs + back
Pause at finish
Pause at catch
No foot straps
Mobility stuff
Hang snatch technique work
Worked to 115, maybe for a double? Didn't try 120, 125 felt really heavy and I didn't even really attempt it.
Tried to get tension in my hamstrings in the hang and get the bar in to my hips on the pull.
Also, used straps again. Apparently straps are awesome, who knew?
Pendlay Row 5-5-5-5-5
115-125-135-145-155(did 7 reps since 2 were short)
Plank
2:30
1:30 each side
10:00
Drills:
Arms only
Arms + back
Legs only
Legs + back
Pause at finish
Pause at catch
No foot straps
Mobility stuff
Hang snatch technique work
Worked to 115, maybe for a double? Didn't try 120, 125 felt really heavy and I didn't even really attempt it.
Tried to get tension in my hamstrings in the hang and get the bar in to my hips on the pull.
Also, used straps again. Apparently straps are awesome, who knew?
Pendlay Row 5-5-5-5-5
115-125-135-145-155(did 7 reps since 2 were short)
Plank
2:30
1:30 each side
Saturday, February 9, 2013
Bench Press
Snatch work, a few overhead squats, tried snatching with straps, was pretty good.
5x5 bench press
Me: 150lbs
Heather: 80lbs
3 sets of 15 chin-ups
5x5 bench press
Me: 150lbs
Heather: 80lbs
3 sets of 15 chin-ups
Friday, February 8, 2013
Cleans + Power clean/Front squat/Jerk
Buy In: Cleans
Warm Up Sets 5@40% 1RM; 5@50%; 3@60%
Working Sets 2@70%; 2@80%; 2@90%
120-150-165
WOD: Every Minute on the Minute for 12 Minutes
2 Power Cleans
2 Front Squat
2 Push Jerks/Split Jerks
On the 4th, 7th and 10th minute increase the weight. Record weights used.
120-135-140-140 (failed 1 jerk)
Also failed a jerk in the first set of 140, but I clean and jerked it before the minute ended.
Warm Up Sets 5@40% 1RM; 5@50%; 3@60%
Working Sets 2@70%; 2@80%; 2@90%
120-150-165
WOD: Every Minute on the Minute for 12 Minutes
2 Power Cleans
2 Front Squat
2 Push Jerks/Split Jerks
On the 4th, 7th and 10th minute increase the weight. Record weights used.
120-135-140-140 (failed 1 jerk)
Also failed a jerk in the first set of 140, but I clean and jerked it before the minute ended.
Wednesday, February 6, 2013
Press + Shoulder to overhead/Burpee/Double under
Buy In: Wendler Press
3 – 3 – 3+
80 - 95 - 105 (4)
WOD: Four Rounds
3 Minute AMRAP
5 Shoulder to Overhead 135/95
5 Burpees
20 Double Unders
Rest 1 Minute
272 reps or something
3 – 3 – 3+
80 - 95 - 105 (4)
WOD: Four Rounds
3 Minute AMRAP
5 Shoulder to Overhead 135/95
5 Burpees
20 Double Unders
Rest 1 Minute
272 reps or something
Monday, February 4, 2013
Back squat + Row/KB hold
Buy In: Wendler High Bar Back Squat
3 – 3 – 3+
185-210-235(4)
WOD: Partner WOD
Three Rounds for Time
One partner rows 250 meters while the other holds kettlebells in the rack position. Total meters = 1500; KB 1.5/1 pood.
6:40 with Justin.
3 – 3 – 3+
185-210-235(4)
WOD: Partner WOD
Three Rounds for Time
One partner rows 250 meters while the other holds kettlebells in the rack position. Total meters = 1500; KB 1.5/1 pood.
6:40 with Justin.
Sunday, February 3, 2013
Saturday, February 2, 2013
Cleans + Double under/KB swing/Wall ball/Sit up/Burpee
Wendler Clean
3 at 120
3 at 140
3 at 160
20 minute AMRAP with a partner, one partner working at a time
125 double unders
100 KB swings
75 wall ball
50 sit ups
25 burpees
2 rounds + 28 double unders
With Paul
Snatch work
Worked up to 115, wasn't going very well. Probably need to do some hang work and practice finishing the pull and getting down. I caught a bunch at 1/4 squat by accident- I just met the bar I guess.
3 at 120
3 at 140
3 at 160
20 minute AMRAP with a partner, one partner working at a time
125 double unders
100 KB swings
75 wall ball
50 sit ups
25 burpees
2 rounds + 28 double unders
With Paul
Snatch work
Worked up to 115, wasn't going very well. Probably need to do some hang work and practice finishing the pull and getting down. I caught a bunch at 1/4 squat by accident- I just met the bar I guess.
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