Back squat + Power clean/Box jump/Pull up

Strength: High Bar Back Squat
5 Sets of 5

230lbs

Conditioning: 1 Minute Max Efforts
Power Cleans 135/95
Rest 1 Minute
Box Jumps 24/20
Rest 1 Minute
Pull Ups

17-27/18 (strict pull ups)

Back squat + Snatch

5RM back squat
255

Snatch singles
Hit 155 with straps
Took one shot at 170, which was a bit of a jump. Clarked it.

Airdyne

5 rounds
1:00 hard, 1:00 easy
Tried to keep it ~300watts

Clean and jerk + Muscle up/KB swing/Double under

Strength: 3 Position Clean & Jerk
3 sets of 3 Position Clean and Jerk
Position 1: High Hang
Position 2: Hang from mid thigh
Position 3: Low Hang from below the knee
1 set = 3 position clean + 1 jerk

150lbs

Conditioning: 4 Rounds for Time
3 Muscle Ups
12 Russian Kettlebell Swings 1.5/1 pood
30 Double Unders

4:18

Back squat + Deadlift/Box jump

Strength: High Bar Back Squat
5 Sets of 5

225lbs

Conditioning: 21 – 15 – 9
Deadlifts 225/135 185
Box Jumps 24/20

3:56

Snatch + Clean and Jerk + Handstand walk

15 minutes to establish 1RM snatch
160lbs
Took a couple shots at 170, one or two were decent.

12 minutes to establish a 1RM of the complex:
clean pull + high hang clean + hang clean below knee + touch and go clean + jerk
180lbs

Then EMOM 5 at 85% of that 1RM
155lbs

Practiced handstand walking for ~10-15 minutes

Good morning + Sumo squat

Good mornings - sets of 10
85-95-15

Sumo back squats (toes forward, vertical shin) - sets of 10
I think 3x at 95?

Clean and jerk + Back squat

185 clean and jerk

195 clean, couldn't hit jerk

Heavy triple back squat- 250

Triples at 90% of that- 225

Back squat + Run/Push up/Sit up/Double under

Back squat - establish a 5RM

250lbs (PR for a set of 5)

Four Rounds for Time
Run 400m
10 Push Ups
15 Sit Ups
25 Double Unders

10:01

Push press + Lunge + GH raise/Back extension

Push Press
Establish 1 Rep Max

170lbs, I'm sure that's a PR

Back rack BB lunge
Triples, 165
4 or 5 sets

Some strict GH raises, back extensions

Snatch + KB swing/Run

Strength: Clean Pulls
5 sets of 3 @ 10 – 15# over 1RM Clean

225lbs

Conditioning:
15 – 12 – 9
One Arm Kettlebell Swings – Each Arm (53/35)
Run 200m

4:58

Back squat

High Bar Back Squat
5 sets of 5

215

Snatch + Clean and jerk + Wheelbarrow/HSPU/Muscle up/Double under

15 minutes to establish a 1RM snatch

165lbs (PR)

15 minutes to establish a 1RM clean and jerk

200

5 rounds
Wheelbarrow, whole bunch of weight on it, down, around and back
5 HSPU with small deficit (2x25lbs plates with ab mat between)
3 bar muscle ups
50 double unders

Snatch + Snatch pull

Snatch complex - work to a heavy single
Snatch from floor + hang snatch from below knee

145

6 sets of 3 snatch pulls, 3/4" deficit
145-145-155-155-165-165

Press + Wall ball/Sit up/Run

Strength: Press
3 Sets of 5

100lbs

Conditioning: AMRAP in 9 Minutes
10 Wall Ball Shots 20/16
15 Sit Ups
Run 200m

4 rounds + ~140m

Sled

Sled pulls. Didn't write them down.

Turkish Gert-up + Run/Double under/Push up/Pull up

Warm Up: Jog 400m
100 Double Unders
Bear Crawl 50 Feet
Broad Jump 50 Feet
Samson Stretch 3 X 10 Seconds Each Leg

Strength: 10 Minutes Work to a Heavy Turkish Get Up

1.5 pood

Conditioning: Three Rounds for Time
Run 400m
50 Double Unders
20 Hand Release Push Ups
10 Dead Hang Pull Ups

10:34

Back squat + Power clean/Burpee box jump/Run

Strength: High Bar Back Squats
3 sets of 5

235

Conditioning: 5 Rounds for Time
5 Power Cleans 155/105
10 Burpee Box Jumps 24"/20"
Run 200m

13:36

Snatch + Farmer's carry/HSPU/Double under + Back extension + Tennis

AM
Snatch complex- snatch pull + hang snatch from below knee + hang snatch from above knee
Max, then 5 EMOM
Max at 145 (didn't try higher), EMOM at 140. Went 2/5, made 1/2 snatches on 2/5. First set was 0/2.

3 rounds
Farmer's walk, platforms past pull-up rig, around cone and back- 100lbs + handles/hand
5 strict HSPU (25lbs plates w/ ab mat between)
50 double unders

Back extensions
3x15, latter 2 sets with 25lbs dumbbell held on chest

PM
Tennis
Played 3 sets, don't remember the scores, but I won and it was not great tennis. Still fun.

Power Clean + Back squat

Power clean triples
Hit 170, third one wasn't pretty, was not moving well.

Back squat
Was going to do 6x3 at 245. In the second set, I had a sort of burning pain in my lower abs. Decided that was enough for the day.

Swim + Good morning

Light swimming

Light good mornings
10-10-10
65-75-85

Clean and jerk + Run/KB swing/Toes to bar

Strength: 10 Minute EMOM
1 Clean Pull + 1 Clean + 1 Jerk
use approximately 80% of your C&J 1RM

170

Conditioning: 4 Round for Time
Run 200m
20 Kettlebell Swings 53/35
10 Toes To Bar

9:14

Snatch + Front squat

Snatch complex
Superman pause + snatch + snatch

Worked up to 140. Skipped 140 and went 135-145, missed 145 a couple times (hit the first snatch twice), then back to 135 and smoked it before hitting 140 on second attempt.

5x5 front squat
195lbs (just over 80%)

Handstand walk + Shoulder touch/Box jump/Run

Buy In: Skill Work
Handstand and Handstand Walk Progressions

WOD: Four Rounds for Time
10 Handstand Shoulder Touches
10 Box Jumps 24/20
Run 400m

11:02

Clean and jerk + Clean pull + Back squat + Bench press + Sled

AM
Clean pull + touch and go clean + jerk
200
Missed the jerk the first time. Clarked 205, then missed the clean.

3x3 deficit clean pull, 1x3/4" board.
205, used straps. Tried to go reasonably slow on the eccentrics.

32X0 back squat 32X0 tempo
Add 5lbs to last week
175

6x3 bench press
155

PM
Sled work. Walking and backwards walking. Some rows.

Row

3x1000m row, 1:1 rest. 30 burpee penalty if an interval is more than +/- 5s from the first one.
3:43.5
3:46.6
3:47.8

Last time- December 15, 2012
3:45.9
3:48.4
3:49.8