Hang clean and Jerk + Power clean/Ring dip

Buy In: Strength
7 Sets of 2 Hang Cleans + 1 Jerk

155lbs

WOD: Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

5:40, power cleans
I've never done Elizabeth before, I moved like shit.

Power Snatch + Front Squat

Power Snatch
Worked to 1RM - 140lbs (PR)
Very close to breaking parallel, but I think I got it.

Then 4 (maybe 5, I think 4 + a miss) at 135, straps for the last 3/4. Accomplished a goal for the year of power snatching 135 fairly convincingly, I'd say.

Front squat
5x5 at 195
Last Thursday I did 4x5 at 195. No belt.

Snatch + Burpee/Push press/Double under/Run

Buy In: Snatch

7 sets of 1 with 60 seconds rest between

135, 7 for 7

WOD: 3 Rounds for Time

10 Burpees

15 Push Press 95/65

30 Double Unders

Run 400m

9:51

Clean and jerk + KB swing/Deadlift/Toe to bar/Box jump

Strength: Clean and Jerk

4, 3, 2 (75%, 80%, 85%)

145-155-160

WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Kettlebell Swings 53/35

Deadlift 185/135

Toes to Bar

Box Jumps 24/20

11:45

Snatch + Clean and Jerk

Snatch
Couldn't hit 135 today. Worked up to it, missed it back a couple times. Dropped back down to 115, hit 130 then moved on to C&J.

Clean and Jerk
Just did a few, worked up to 175 I think. Recorded a couple.

Just wasn't feeling it today. I was planning on doing a hero workout for Memorial Day, probably Jerry.

After snatch/clean and jerk I watched Pitt Ultimate take their second consecutive national title. Then I browsed the internet for a bit, then I felt kinda depressed and didn't feel like working out. Oh well.

Row/Push up + Front squat

AMRAP 15 mins

Row 250m

25 push ups

7 rounds + ~10m

4x5 (sets x reps) front squat

195lbs

No belt. Legs are pretty sore from Jackie.  Probably should have just done the fifth set, but whatever, this was good. 

Jerk + Row/Thruster/Pull up

Buy In: Strength

7 sets of 1 Jerk

165

WOD: Jackie

Row 1000m

50 Thrusters with 45# bar

30 Pull Ups

5:54 (PR is 5:49)

Snatch + Clean and Jerk

Snatch
Worked up to 145, missed it behind a couple times. Dropped back down- 115, 135, 140, then hit 145. Missed 150 behind twice. Used straps. Recorded a couple, maybe I'll learn something.

Clean and Jerk
Worked up to 185. Hit the clean at 195... maybe twice and missed once? Couldn't hit the jerk.

Snatch + Back squat + Snatch/Lunge/Burpee/Pull up

Buy In: Strength

1. 5 sets of Three Position Snatch

rest 60 seconds between sets

115, missed one from high hang

2. 3 sets of 5 High Bar Back Squats

220, no belt, heavy

WOD: AMRAP in 7 Minutes

3 Snatch Punishers (one snatch to full squat then overhead lunge with both legs)

5 Burpees

7 Dead Hang Pull Ups

95lbs, 5 rounds, one snatch and one lunge

Muscle up/Handstand push-up + Pull up

Death by muscle up/handstand push-up

1 muscle up first min

1 HSPU second min

2 MUs third min

2 HSPU

Continue as long as able

5 mins

Work to heavy 2 weighted pull-up

Then 6 sets of 2 at 90% of that

65, 58x2x6

Clean and jerk + Front squat + KB complex

Buy In: Strength

1. 5 sets of 1 Clean plus 2 Jerks

rest 60 seconds between sets

165

2. 4 sets of 2 Front Squats (Heavy across the board)

200

WOD: AMRAP in 8 Minutes

Kettlebell Complex

1 One Arm Swing

1 Clean

1 Jerk

1 Swing to High Pull

1 Snatch

Complete cycle with one arm then the other to equal one round

16 rounds + clean (first arm) with 44lbs

Snatch + Clean and Jerk + Press/Push Press

Snatch
Superman pull hold ~3s, full snatch from floor

Worked up to 135, close on 145, 145 missed behind, which I'll take, back to 135 for a bunch of reps
Tried to fix the rocking back on my heels too far issue (toes were coming off the ground) on the pull. Found that I make a lot more lifts if I get my head through and chin down. I have a bad habit of keeping my chin up, which prevents me from getting the bar back.

Clean and jerk
Superman pull hold ~3s, full clean from floor + jerk
155 for a few, 165 for a bunch
Worked on similar things to the snatch- good foot position on pull, head through on jerk, back knee bent on jerk

Press + push press
3 sets of
2 behind the neck press + 3 behind the neck push press, 95lbs

Snatch + Run/Overhead squat/Push up/Double under/Pull up/KB swing

Buy In
5 x 3-position Snatch (rest 60 seconds between sets)

full + from knee + high hang
95lbs

WOD
“PB40″
For Time:
Run 400 meters
40 Overhead Squats (95/65)
40 Push-Ups
40 Double Unders
40 Pull-Ups
40 Kettlebell Swings (1.5/1 pood)
Run 400 meters

15:50

Snatch + Clean and Jerk + Back squat

Snatch
Worked to a single at 145 (was a struggle, slammed the bar, swore at it and spit in the grass when I finished the lift), dropped back down to 135, missed a bunch once I got up to 140/145. Recorded a miss, gonna try to figure it out sometime.
Then 7 singles at 125 with around a minute between

Clean and jerk
3s pause below knee, hang clean, jerk
7 at 155lbs, didn't really time the rest

Back squat
3x3 high bar back squat
230lbs

Clean and Jerk + Press + Burpee/KB clean and jerk/Run

Buy In: Strength
1. 5 sets of 2 Cleans plus 1 Jerk
2. 3 sets of 5 Presses (Heavy)

C+J - 160
Press - 105, failed last rep

WOD: 3 Rounds for Time
10 Burpees
10 Kettlebell Clean and Jerks (one side)
10 Kettlebell Clean and Jerks (other side)
Run 400m

10:39, 1 pood KB

Chipper

For Time
30 Walking Lunges
50 Push Ups
50 Double Unders
25 Knees to Elbows
5 Rope Climbs
50 Box Jumps
50 Squats
25 Ring Dips
50 Sit Ups

15:39

Snatch + Back squat + Ground to overhead/Pull up

Buy In: Strength
1. 7 sets of 1 Snatch (60 – 70%)
Rest 60 seconds between each set.

115lbs

2. 3 sets of 3 High Bar Back Squats (Heavy as Possible)

230lbs

WOD: AMRAP in 5 Minutes
5 Ground to Overhead 135/95
5 Dead Hang Pull Ups

4 rounds + 2 ground to overhead

Bunch of stuff

With a Partner
Run 400m with Med Ball
50 Plyo Push Ups
40 Slam Balls
30 Med Ball Sit Ups
20 Kettlebell Snatches or 1 Arm Swings (depending on proficiency)
10 Med Ball Cleans
200 Double Unders/Single Unders (depending on proficiency)
10 Med Ball Cleans
20 Kettlebell Snatches or 1 Arm Swings
30 Med Ball Sit Ups
40 Slam Balls
50 Plyo Push Ups
Run 400m with Med Ball

Partners perform the 400m runs together and alternate as they choose through the movements with one partner working at a time.

20:40 with Heather
20lbs slam ball, also used in push ups
12lbs med ball for run, cleans, situps
25lbs KB swing/53lbs KB snatch

Snatch + Shoulder to overhead/Box jump over/Deadlift/Double under

Buy In: Strength
7 sets of 1 Snatch
Rest 60 seconds between each set.

115lbs

WOD: AMRAP in 9 Minutes
10 Shoulder to Overhead 115/75
10 Box Jump Overs 24/20
10 Deadlifts 115/75
30 Double Unders

4 rounds + 5 deadlifts