Press/Front squat

6x3 press and front squat, working back and forth between movements

Press: 110
Squat: 195

Clean and Jerk + Box jump/Pull up/Run

Buy In: Strength
7 sets of 2 cleans + 1 jerk
Rest 60 seconds between each set.

155, rest was shortened a bit for the last few sets.
Need to work on patience on the pull, I'm pushing my hips/knees forward too early, the bar isn't getting up to my upper thighs.
Tried putting my elbows down a bit for the jerk at Gio's suggestion. Seemed way better, much faster to lock-out.

WOD: 3 Rounds for Total Working Time
10 Box Jumps (24/20″)
15 Pull-ups
Run 400 meters
Rest 1:1 (rest as long as it takes to complete the round)

11:01
Regular kipping (not butterfly). Control on top, non-bounding box-jumps.

Snatch + Row

Did some snatches. Didn't really have enough time. Hit 135 a couple times. Good miss at 145, caught but couldn't stabilize, missed behind.

Later...

Row: 30s on/30s off, 10 mins
Meters:
150
146
144
141
143
141
139
142
141
142

Damper 4
I probably should have started monitoring the meters before minute 7

Last time, 7 mins on November 27, 2012
154
150
148
145
144
144
141

Clean (and jerk)

Work to 1RM clean (and jerk)
Cleaned 195, but couldn't hit the jerk, PR on clean
Missed clean on 205 a couple times
Cleaned 200, no jerk, PR on clean

Then 5ish at 170(clean and jerk, missed a jerk or two)

Frisbee

Played some pickup Ultimate. Was kinda lame.

Press + Push press/Chin up/Run

Work to 1RM press
120 (PR)

21-15-9
Push press, 95lbs
Chin up
Run 400

9:39

Back squat

Warm Up: 5 @ 40% of 1RM; 5 @ 50%; 3 @ 60%

Establish a new 1 Rep Max

275lbs (PR)
Was close on 280lbs, which I thought would have been 2x body weight, but I weighed in at 143, so gotta aim higher!

Back Squat 70% of new 1RM for a set of three reps.

Then until failure:
Add 10# for a set of three reps
Add 10# for a set of three reps
Add 10# for a set of three reps and so on…
Depending on your 1RM, you may want to add as few as 5# or as much as 15#.

195
205
215
225
235
245
255x1

Back Squat 70% of the failed attempt for two sets of 5 reps, concentrating on speed out of the bottom.

175lbs

Muscle up/Handstand push-up

3 muscle ups every minute on the minute as long as able or 10 mins
5 mins- last one was 2-F-F-1

3 strict handstand push-ups ever minute on the minute for 10 minutes

2 muscle ups EMOM for 5 minutes

2 muscle ups EMOM for 5 minutes

1-2 mins rest between

Snatchx2 + Weighted pull-up + Push press

--Snatch--
Worked up to 135, missed 145 a bunch of times. Fighting with straps didn't help.

I pretty much couldn't snatch with the straps on; when I would ditch them, the lift felt much more agressive and clean. For example, After failing 145 a bunch, I dropped back down to 135, but couldn't hit that either. I ditched the straps and hit an easy, clean lift at 135.

--Snatch-- (took a break between the previous session and this one)
Complex: pull (2-3s pause)+pull(2-3s pause)+snatch
Hit a few of these at each of 115, 125, 135 (one complex at a time)
Did a couple pulls with pauses at 165

Figured out that I was using my straps wrong, so they were much more helpful in this session. I was about to order a different style of strap, since these were driving me nuts. Then I wrapped them with the "tail" towards the inside of the bar, and everything suddenly made sense.

"Repetition is king."
Then I just banged out some snatches at 115. Probably like 10? I threw a couple ugly power snatches in there just to see how they felt.

--Weighted pull ups--
Work to a heavy triple- 53 (1.5 pood KB)
Then 6x3 at 90% - 47.5lbs (90% is 47.7)

--Push press--
No real specific plan going into this except 5 reps per set. I wanted it to be heavy and I wanted to focus on not letting the bar slip down my shoulders, as often happens in my jerk.
95-115-135-135-135-135(F,4)

Clean and Jerk + Medball clean+wall ball/Lateral hop

Buy In: Clean Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

Did clean and jerk
80-100-120
120 was not great. Lost my balance a bit on a jerk, made up for it on the next one by really almost losing my balance, really drove hard and it kind of landed on me.

WOD: AMRAP in 9 Minutes
10 Medball Clean and Wall Ball Shots 20/16
20 Lateral Hops (over paralette, each way is 1 rep)

7 rounds + 1 clean/wall ball

Then:
Clean and Jerk complex:
first pull- hold in position 2 (just below knee) for 3s, return bar to floor
superman pull- hold in top position with bar back and shoulders in front of the bar for 3s, return bar to floor
full clean + jerk

Worked up to 175, hit it a couple of times, trying to be tight and pulling the bar back, get good contact in full pull and really stick the jerk. Moderate success.

Back squat + Run/Overhead squat

Buy In: Wendler Squat Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

110
135
165

WOD: Nancy
5 Rounds for Time
Run 400m
15 Overhead Squats 95/65

14:01 (PR)

Muscle ups + Ring dip/Squat/Toes to bar/Bupree pull up + Snatches

Buy In: 10 Minutes of Skill Work
Muscle Ups
Ring Dips
Ring Pull Ups

Muscle ups
5 strict (PR)
5 kipping
3 strict
... not sure if I did any more than that until strict muscle up double after the workout

WOD: Two Minute AMRAP’s With One Minute Rest
Ring Dips
Squats
Toes to Bar
Burpee Pull Ups

48
104
43
22
Total: 217

A bit later- snatch technique work, just worked up a bit
95 + a couple overhead squats
115 + overhead squats
125
135 a couple times

Bench Press

5x3 bench press
165lbs (1-3 rep PR)

Attitude Nation Weightlifting Seminar

Spent the day in Wilmington, NC, learning to weightlift from Jon and Jessica North.

155lbs snatch- PR
190lbs clean and jerk- PR

Clean and Jerk + Power clean/Front squat/Jerk

Buy In: Cleans
3 – 2 – 1

Clean and jerk
155x3
175x2
185x1 (PR

WOD: Every Minute on the Minute
3 Power Cleans 135/95
3 Front Squat
3 Jerks
Continue every minute on the minute until failure or 15 minutes.

Got through 6 mins, maybe

Snatch

Worked up, trying to hit a PR
Hit 135 a few times
Hit 140 once, maybe twice (ties PR)
Missed 145 several times- once was really really close, got about 3/4 of the way up but was dancing around a bit. Would hava been a PR, also, I've never overhead squatted that much, but I'm sure I could.

Press + Shoulder to overhead/Box jump/Run

Buy In: Wendler Press
5 @ 75%; 3 @ 85%; 1+ @ 95%

85x5
100x3
110x3

WOD: AMRAP in 10 Minutes
7 Shoulder to Overhead 115/75
10 Box Jumps 24/20 (controlled extension on top of box)
Run 200m

4 rounds + 175m run

Back squat + Bunch of Stuff

Buy In: Wendler High Bar Back Squat
5 @ 75%; 3 @ 85%; 1+ @ 95%

210-225 (maybe 230)-260x2 (HBBS PR)

WOD: For Time With 135/95
12 – 9 – 6
Deadlifts
Bar Facing Burpees
9 – 6 – 3
Front Squats
Toes to Bar
6 – 3 – 1
Hang Power Cleans
Wall Walks

7:32

Double under/Run + Row

10 Double Unders
Run 200m
20 Double Unders
Run 200m
30 Double Unders
Run 200m
30 Double Unders
Run 200m
20 Double Unders
Run 200m
10 Double Unders
Run 200m

Rx = double unders performed unbroken

7:46

Cash Out: Row 500m

Didn't do this for time, kind of a lazy 1:51

Thurster/Pull up + High hang snatch + Bench press

Morning:
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Afternoon:
High hang snatch - work to a heavy single
125lbs with straps

7x3 bench press
160lbs

Clean and Jerk + Deadlift/Hang power clean/Run

Buy In: Cleans
Warm Up Sets 5@40% 1RM; 5@50%; 3@60%
Working Sets 2@70%; 2@80%; 2@90%

135(C+J, C+J)
155 (C+J, C+J)
175 (C+J, C+J(F))

WOD 5 Rounds for Time
5 Deadlifts 135/95
3 Hang Power Cleans
Run 200m

7:07 at 115
135 just didn't feel like a good idea. I didn't cycle the hang power cleans for the first couple rounds (I reset on every rep), started cycling for the last 2-3, which sped me up quite a bit.

Press + Shoulder to overhead/Chin up/Double under

Buy In: Wendler Press
3 @ 70%; 3 @ 80%; 3 @ 90%

3 at 80
3 at 95
5 at 105

WOD: AMRAP in 9 Minutes
7 Shoulder to Overhead 115/75
5 Chin Ups
30 Double Unders

7 rounds + 2 chin ups

Clean and Jerk + Row

Every minute on the minute for 8 minutes
1 clean + 1 clean and jerk at 75% (rounded up to nearest 5lbs)
135lbs

4x500m row, 2mins between
1:47.1
1:47.7
1:49.7
1:50.6

Last time: December 30, 2012
1:46.0 damper 4
1:49.0 (4)
1:51.6 (4)
1:53.4 (3)

Back squat + Deadlift/Hang power snatch/Overhead squat

Buy In: Wendler High Bar Back Squat
3@70%; 3@80%; 3+@90%

190-215-245(4)

WOD: Snatch AMRAP’s
3 Snatch Grip Deadlifts
2 Hang Power Snatches
1 Overhead Squat
AMRAP in 3 Minutes
Rest 2 Minutes
AMRAP in 2 Minutes
Rest 1 Minute
AMRAP in 1 Minute

15 rounds, 95lbs