Front squat + Power snatch/Box jump

Strength: Front Squat
5 Sets of 2

215

Conditioning: 12 – 9 – 6
Power Snatches 95/65
Box Jumps 24/20

3:38

Snatch + Back squat

Snatch singles
Worked up to 145 w/o straps. Missed 155 back twice. Straps came out for 135-145-150-155. Clarked 165 once, missed it okay once.

Back squat 6x3
240

Push press + Run/Toes to bar/Cluster

Push press
3-3-3
145

1-1-1
165

3 rounds for time
Run 400
21 toes to bar
12 cluster (clean to thruster), 95lbs

13:27 or something

Clean pull + Deadlift/Run

5x3 clean pull, 90% of clean
195lbs

Was written as 5x3 deadlift at 80%, but screw that.

5 rounds for time
7 deadlift, ~50% (scaled from 60%)
Run 200

7:15

Didn't want to do 35 reps at 240, last weeks 24 reps at 240 (which was after 5x2 dead at 80%) was brutal. So I went for 205, which is just over 50% instead.

Power clean + Back squat

EMOM 10 - 2 power cleans
EMOM 5 - 3 power cleans (no break between)

165lbs

3x3 pause high bar back squat, 32X0 tempo at 60%

Snatch + Snatch pull + Sled

Snatch complex: snatch pull + low hang snatch (mid shin, sometimes I touched the ground by accident) + overhead squat
Worked up to 145. Clarked 155 a couple times. Went back down and hit 135, missed 145 twice (second was good, lost it behind). Used straps since my hands are just not in good shape apparently.

Deficit snatch pull, triples
1 x 135 on 1 board
2 x 135 on 2 boards
2 x 145 on 2 boards
1 x 155 on 2 boards

Sled pull
Regular walk, straps around shoulders, down and back. Weights on sled:
90-100-110-125-135-150-160
Knee hurt a bit on the second half of the last one. Probably a poor choice to go quite that high, but also might be good in terms of improving the stability around the joint.

Front squat + Clean and jerk

Strength: Front Squat
Establish a new 1 Rep Max

Back off Sets: 70% of 1RM x 3; add 10# x 3; add 10 x 3; continue to failure

240 (PR)
Belt

170-180-190, stopped to do rest of the workout, didn't fail
No belt

Conditioning: “Grace Under Pressure”
Complete Grace (30 Ground to Overhead) under 4 minutes.
Choose the heaviest weight you can complete the work under 4 minutes.
Rx Weight = 135/95
Perform 5 burpees for every rep not completed.

27 reps at 135
Finished the 30, but clock had stopped at 4:00. Was definitely better than my PR of 4:57.

Swim + BB Row + Sled

Swim, swam, swum
Just a bit, trying to loosen up shoulders and lower back

Barbell row
Man, these were hard today. Had to use straps, skin felt like it was going to rip off my hands.
Went 5-5-5-5-5: 135-155-165-155-135, or something like that.
Didn't feel very good on the left shoulder, and didn't feel all that strong. Didn't touch my chest once w/ 165.

Sled pull
Down and back Y pull, 45lbs + sled
Down and back row pull, 45lbs + sled
2 x Straps around shoulders, down and back (long path- to speed bump) walk, 90lbs + sled
Backwards walk down, arms behind back, 90lbs + sled
Ankle drag, down and back, 45lbs + sled
Backwards ankle drag, 45lbs + sled

Jerk + Run/Toes to bar/Thruster

Strength: Jerk – Speed Sets
8 Sets of 3 With 60 Seconds Rest
(I did EMOM)

130lbs
Knee hurt by the second to last set.

Conditioning: AMRAP in 8 Minutes
Run 200m
10 Toes to Bar
5 Thrusters 135/95

4 rounds + ~25m run

Deadlift + Deadlift/Box jump/Situp

Strength: Deadlift
5 Sets of 2 @ 80% of 1RM

320

Conditioning: 8 Rounds for Time
3 Deadlifts @ 60% of 1RM
6 Box Jumps 24/20
12 Sit Ups

6:07 at 240

Run/Double under + Weighted pull up + Row

Warm Up: Run 400m
100 Double Unders
Banded Shoulder Stretches
Samson Stretch 3 x 10 Seconds Each Side

DUs unbroken

Skill: 7 x 3 Weighted Pull Ups

Hit 60, 2 on 72, 2 on 65

Conditioning: Row 2K

7:42.7
Last time was 7:41.5 on 6/24/2012

Weightlifting Seminar - Clean and jerk

Good day on the clean and jerk

Hit 195 for a PR, then 200, 205, 210
Cleaned 215 and missed the jerk, but it wasn't a bad attempt

Weightlifting Seminar - Snatch

Snatch

Hit 155 twice, close a couple times on 165, one miss was back

Clean and jerk + Shoulder to overhead/Run

Morning:

Airdyne

2 rounds

30s on/30s easy x 5

1:00 easy

Evening:

Strength: Clean and jerk
3 sets of 3 cleans and 1 jerk

175

Conditioning: 5 Rounds for Time
5 Ground to Overhead 135/95
Run 200m

7:44

Clean and jerk + Snatch

Complex: Power clean + Hang clean + Jerk
175

Complex: Snatch + Hang snatch + Overhead squat
145

Press + Shoulder to overhead/Box jump/Double under

3x3 Press
110

Conditioning: AMRAP in 10 Minutes
10 Shoulder to Overhead 95/65
10 Box Jumps 24/20
30 Double Unders

7 rounds + 7 shoulder to overhead

Hang snatch + Ring Rows + Muscle ups + Run/Ring dip/Sit up

Before class:
Hang snatch below knee

Did some triples- 75, 95
Missed first at 115, then hit a double with it


Buy In: 10 Minutes of Skill Work
2 Sets of 10 Horizontal Ring Rows
Then ring development with remaining time.

40lbs vest on rows
Muscle ups- strict and kipping

WOD: 4 Rounds for Time
Run 400m
10 Ring Dips
25 Sit Ups

11:30
Muscle up into ring dips. Didn't run as fast as I probably could have. Whatever.

Front squat + Barbell Complex

Strength: Front Squat
3 sets of 3

210, belt

Conditioning: Barbell Complex
AMRAP in 8 Minutes
5 Deadlifts 95/65
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overheads
1 Overhead Squat

9 rounds + 1 hang power clean
What a stupid workout

Clean and jerk + Push press

Hang clean (above knee) + push jerk
155-165-175-185(FJ)-185(FJ)-175-180-175

Push press 5s
95-135-135-140
Right knee felt not so good catching a couple reps

Some strict pullups

Ab wheels

Airdyne

30s/30s x 15

Snatch + Sled

Just worked up singles, I think.

Dynamic walk, some ankle walking

Back squat + Wall ball/Push up/Box jump

Strength: High Bar Back Squat Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

Yup

Conditioning: 10 Rounds for Time
10 Wall Ball Shots 20/16
10 Push Ups
10 Box Jumps 24/20

15:something

Pistols + Run/Ring dip/Burpee

Buy In: 10 Minutes of Skill Work
Pistol Training

WOD: AMRAP in 15 Minutes
Run 200m
10 Ring Dips
10 Burpees

7 rounds

Airdyne + Hang snatch + Power clean

4 rounds
30s on/30s easy/1min on/1min easy

Hang snatch (snatch pull + hang snatch below knee)
Worked up to 140, close a couple times on 145

Power clean
Worked up to 175

Clean and Jerk + Bench Press

Clean and jerk
Hit 185 on the third try. Cleaned 190 twice(?), couldn't hit the jerk.

Bench press
Decided to max out, since it has been a couple years. Hit 185 (PR), it was heavy and slow, my butt came up. Still counting it.

Back squat + Power snatch/Lateral hop/Run

Strength: High Bar Back Squat
5 set of 1

265lbs (belt)

Conditioning: AMRAP in 9 Minutes
7 Power Snatches 95/65
14 Lateral Hops
Run 200m

4 rounds + 14 hops

Box jump/Toes to bar/Slam ball + Double under

10 – 9 -8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 24/20
Toes to Bar
Slam Balls 30/20

7:11

Cash Out: Half Flight Simulator
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders

2:05
Did not go well