Clean pulls + Snatch Complex

Clean pull 5s
Worked up in 5s, 2 sets at 225

Snatch complex
Superman pull, 3s hold, snatch from floor
Hit 150 twice after missing it a couple times, missed 155 a couple times

Bike + Swim + Bunch of crap

Airdyne
30s hard/30s easy (rest)5 rounds, so painfulThen after a break, 3 more rounds, which didn't feel quite as bad, but I didn't want to push too hard.

Swim
Easy, trying to loosen up my shoulders, feel out the status of the elbow

Assistance shit
One leg KB deadlifts: 5L/5R x 3, short rest
Barbell side bends: 10 @ 45, 3x10 @ 65
Adductor squats: Wide stance, toes forward, high bar back squat position3x10 @ 65
Stiff legged deadlift 5s: 115-135-155-185-205

Back squat + KB Complex

Buy In: Strength
3 Sets of 3 High Bar Back Squats

240
Better job of knees out today, for sure.

WOD: Kettlebell Complex AMRAP in 9 Minutes
3 Deadlifts
3 Cleans
3 Push Jerks
3 Snatches

10 rounds even, 35lbs. Elbow is getting there.

Burpee/Double under

AMRAP in 12 Minutes
10 Burpees
25 Double Unders

12 rounds + 10? double unders

Cash Out: Three Mobility Rx movements for three minutes each.

Shoulder, chest, adductors/groin

Later
Glute-ham bridges, 20" box
15 single leg, each leg, 2 sets

I've been doing these at home on a chair, but not recording them.

Snatch + Power clean/Sit up/Lateral hop

Buy In: 15 Minutes to Establish a new 1 Rep Max Snatch

145, missed at 155, better miss than last week at 160

WOD: AMRAP in 8 Minutes
5 Power Cleans 135/95
25 sit ups
20 Lateral Hops

5 rounds + 20 sit ups

Run/Lunge/Box jump + Front squat

Three Rounds for Time
Run 800m
20 Backwards walking lunges total)
30 Box Jumps on 20″ Box, must step down 

17:06

Later...
Establish a 1RM front squat
225lbs (PR)

Box Step Up + Bike

5x3 box step up
20" box
135lbs barbell on back

Failed left leg rep 3 (and 4) on set 1. Failed then made 3rd on left in sets 3 and 5.

26 mins stationary bike

Backsquat + Bike

5x3 backsquat
235lbs
Much better job of keeping my knees out today. Not perfect, but much better.

2 miles on stationary bike, ~8 mins

Handstand walk + Wall ball/KB swing/Push up/Pull up

Buy In: Skill Work
10 Minutes of Handstand Progressions

Handstand walk practice

WOD: Unbroken Efforts
50 Wall Ball Shots
Rest 3 Minutes
40 Russian Kettlebell Swings
Rest 2 Minutes
30 Push Ups
Rest 2 Minutes
20 Pull Ups

Choose a weight or scale/modification that will allow you to complete the sets unbroken with no rest.

11:26
20lbs wall ball, last few not -really- unbroken
2 pood KB
Push ups
Strict pullups, 12 really unbroken, 18 before dropping off bar

Slammed my triceps/elbow during wall ball

Muscle ups + Double under/Deadlift/Box jump

Buy In: 10 Minutes of Muscle Up Progressions

4 strict
7 kipping
5 kipping

WOD: Four Rounds for Time
35 Double unders
5 Deadlifts 275/185
10 Box Jumps 30/24

5:58

Snatch + Front squat + Double unders

Buy In: Strength
1. 7 Sets of 1 Snatch with 60 seconds rest in between.

150-155.75(PR)-160(F)-misses at 155, maybe one make

2. 3 Sets of 3 Athlete’s Choice of Front Squat or Overhead Squat

3x3 front squat at 205

WOD: Flight Simulator 25
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders

1:36

Ground to overhead/Burpee + Deadlift/Hang snatch/Push up/Situp + Bear complex

15 minute AMRAP with a partner
60 G2O, 45lbs
10 partner buprees (partners must high-five with one hand at top, above taller partner's head)
60 G2O, 65lbs
10 partner buprees
60 G2O, 95lbs
As many partner burpees as possible in the remaining time

241 reps (BB/burpee work + 41 burpees)

--------

With a partner, 1 minute between stations
4 min AMRAP
Deadlift 185lbs

3 min AMRAP
Hang snatch (squat), 65lbs

2 min AMRAP
Hand release push up

1 min AMRAP
Ab mat situp

325 reps
I don't remember the distribution

--------

10 minutes for both partners to establish a 3RM bear complex
Hands must remain on the bar the entire time, must touch and go

145lbs for me
165lbs for Paul

310lbs total

Box jump/Toes to bar/Handstand shoulder touch

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 30/24
Toes to Bar
Handstand Shoulder Touches (mod = 30 second handstand hold each round)

9:something?

Cash Out: 10 Minutes Mobility Work

Snatch Complex + Backsquat + Bench Press

Snatch complex: 3s hold at knee, 3s hold at superman position, snatch from floor, touch and go snatch

115
125
135
145 (failed touch and go)
145 (failed snatch, didn't attempt touch and go)
145 (same as prev.)
135 (failed snatch, really close, couldn't hold it in bottom, no T&G)
135 (missed back, no T&G)

Backsquat triples
245 - terrible, knees diving in
225 - better but not great
225 - first 2 good, last one knees coming in

Bench Press
Light, just greasing the groove.

Handstands + Pull up/Push up/Squat Jump

Buy In: 10 Minutes of Skill Work
Handstand and Handstand Push Up Progressions

WOD: 4 Rounds for Time
Run 400m
5 Chest to Bar Pull Ups
10 Hand Release Push Ups
15 Squat Jumps to a Plate

10:30

Clean + BB complex

Buy In: Strength
5 Sets of 3 Position Cleans (1", below knee, high hang)

155-165-165-165(F on hang)-165

WOD: Barbell Complex Ladder

AMRAP in 7 Minutes
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Front Rack Lunge
Begin with one rep of each, then increase total by one rep each round.

4 lunges into round of six, 115lbs
Screwed up at least once and forgot the squats in the round of four, so I did them after the round of five.

Snatch complex + Push press

Superman pull, 2s hold, snatch
135(b)-135-140-140(b)-145-145(b)-150-155(f)-155(b)-155(b)

F = missed in front
B = missed behind

Push press triples
135-140-145-150-145

Stretching + Clean and jerk complex + Clean pull + Pendlay row + Abwheel

--Morning--
Row 5 mins, stretch, row 2 mins, stretch

--Evening--
6? at 155
Power clean + push jerk + behind the neck push jerk

Clean pull triples (push hips through at top because it seemed like the thing to do)

155-165-175-185-195-205
Straps starting at 175

Pendlay row sets of 5
135-155-155(6, one was short)-155

15 ab wheel
15 shoulder pass thru
12/12

Little lacrosse ball work

Snatch + Front squat + KB Snatch

Buy In: Strength
1. 7 sets of 1 Snatch
60 seconds rest between

145-150x6
Missed first one at 150 back, then the next one (twice in quick succession). Hit the next 4.

2. 4 sets of 2 Front Squat

205lbs, no belt

WOD: AMRAP in 5 Minutes
One Arm Kettlebell Snatches
Choose your own weight and alternate arms as necessary.

104 reps at 44lbs

FMS Test + Glute-Ham Raise

Did the FMS test, scored a 19/21, losing one point for each side on rotational stability.

3x5 strict glute-ham raise. Didn't have a terrible calf cramp like the last time I did these.

Clean and Jerk + Back squat + Double under/Box step up

Buy In: Strength
1. Clean and Jerk: 7 sets of 1
Rest 60 seconds between sets.

175-185x6, missed jerk on 5th 9of 6)

2. High Bar Back Squats: 3 sets of 3

245lbs

WOD: AMRAP in 5 Minutes
40 Double Unders
20 Box Step Ups

4 rounds + 24 double unders

Snatch + Weighted Pull up + KB Swing

Buy In: Strength
7 Sets of 1 Snatch (Heavier than last week)
rest 60 seconds between sets

140-140-140-145-145(F, back)-145-145
One or both of the last two were miss then hit at 145. Very happy with this.

5 Minutes to 1 Rep Max Weighted Pull Up

82lbs (PR)

WOD: AMRAP in 3 Minutes
Russian Kettlebell Swings

78 reps
2 pood KB

Run/Shoulder touch/Toe to bar

Four Rounds for Time
Run 400m
10 Handstand Shoulder Touches
15 Toes to Bar

11:39

Weightlifting Clinic

Weightlifting clinic with Tim Rabas, Assistant strength and conditioning coach for NC State football and former competitive weightlifter.

Pretty lame.