Strength: Snatch
4 Sets of 1
I just treated this as a max. Hit 155, missed 160 behind then a couple of times in front.
Conditioning: For Time
20 Overhead Squats 115/75
20 Burpee Box Jumps 24/20
20 Toes to Bar
15 Overhead Squats 115/75
15 Burpee Box Jumps 24/20
15 Toes to Bar
10 Overhead Squats 115/75
10 Burpee Box Jumps 24/20
10 Toes to Bar
11:48
This was awful
Wednesday, January 29, 2014
Monday, January 27, 2014
Back squat + Burpee/KB swing
Strength: High Bar Back Squat
6 Sets of 2
270-270-270(1,F)-260-260-260
Conditioning: Five Rounds for Reps
15 Seconds of Burpees
15 Seconds of Rest
15 Seconds of Russian Kettlebell Swings
15 Seconds of Rest
89, 2 pood KB
6 Sets of 2
270-270-270(1,F)-260-260-260
Conditioning: Five Rounds for Reps
15 Seconds of Burpees
15 Seconds of Rest
15 Seconds of Russian Kettlebell Swings
15 Seconds of Rest
89, 2 pood KB
Sunday, January 26, 2014
Friday, January 24, 2014
Snatch + Font squat + HSPU/Power clean/Pull up
Buy In: Olympic Lifting
12 Minutes to work to a heavy Snatch Pull + Snatch
150
Strength: Front Squat
Work to a heavy 3 Rep
Then 2 sets of 5 at 90% of that
225 for triple
200 for sets of five
Conditioning: “2014 Carolina Fitness Challenge WOD 3″
AMRAP in 10 Minutes
3 Handstand Push Ups
6 Power Cleans 155/105
9 Chest to Bar Pull Ups
4 rounds + 3 HSPU
Really struggled with the power cleans. Really struggled.
12 Minutes to work to a heavy Snatch Pull + Snatch
150
Strength: Front Squat
Work to a heavy 3 Rep
Then 2 sets of 5 at 90% of that
225 for triple
200 for sets of five
Conditioning: “2014 Carolina Fitness Challenge WOD 3″
AMRAP in 10 Minutes
3 Handstand Push Ups
6 Power Cleans 155/105
9 Chest to Bar Pull Ups
4 rounds + 3 HSPU
Really struggled with the power cleans. Really struggled.
Wednesday, January 22, 2014
Double under + Clean pull + Front squat/Box jump/Push up/Double under
Buy In: Double Unders
1/2 Flight Simulator
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders
Around 1:45, no misses.
Strength: 4x3 Clean pull
215
Conditioning: 3 Rounds of Time
5 Front Squats 135/95
7 Box Jumps 30/24
9 Hand Release Push Ups
30 Double Unders
3:47
1/2 Flight Simulator
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders
Around 1:45, no misses.
Strength: 4x3 Clean pull
215
Conditioning: 3 Rounds of Time
5 Front Squats 135/95
7 Box Jumps 30/24
9 Hand Release Push Ups
30 Double Unders
3:47
Monday, January 20, 2014
Pull up + Back squat + Row
Buy In: Three sets of maximum effort unbroken Chest to Bar Pull Ups with 90 seconds rest between sets.
26-12-11
Strength: High Bar Back Squat
5 sets of 3
260
Happy with this effort. It was hard.
Conditioning: Sprint and Recovery Intervals
Run, Row or Airdyne
30 Seconds Sprint/30 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
90 Seconds Sprint/90 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
30 Seconds Sprint/30 Seconds Recover
Row, 500m split averages:
1:42.7
1:43.4
1:51.1
1:49.4 (apparently I was pretty smoked by that 90s)
1:44.8
26-12-11
Strength: High Bar Back Squat
5 sets of 3
260
Happy with this effort. It was hard.
Conditioning: Sprint and Recovery Intervals
Run, Row or Airdyne
30 Seconds Sprint/30 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
90 Seconds Sprint/90 Seconds Recover
60 Seconds Sprint/60 Seconds Recover
30 Seconds Sprint/30 Seconds Recover
Row, 500m split averages:
1:42.7
1:43.4
1:51.1
1:49.4 (apparently I was pretty smoked by that 90s)
1:44.8
Sunday, January 19, 2014
Snatch + Clean and jerk + Push press/BB row
Snatch complex - snatch pull + snatch from floor + snatch from above knee
Hit 145
Hit snatch from floor and was very close on hang twice with 150. Felt much better today. Snatch pulls, especially with chest bump, seem to help me groove the pattern and get the bar in better.
Same complex clean + jerk
165, ugly, saved both cleans. Probably could have gone up, but I wasn't really planning on C&J today, so I just moved on.
5 x A/B
push press x 5 / barbell row x 3
Push press at 145
First row at 155, rest at 165
BB row is tough on the grip, broke out the straps after a couple of rounds.
Hit 145
Hit snatch from floor and was very close on hang twice with 150. Felt much better today. Snatch pulls, especially with chest bump, seem to help me groove the pattern and get the bar in better.
Same complex clean + jerk
165, ugly, saved both cleans. Probably could have gone up, but I wasn't really planning on C&J today, so I just moved on.
5 x A/B
push press x 5 / barbell row x 3
Push press at 145
First row at 155, rest at 165
BB row is tough on the grip, broke out the straps after a couple of rounds.
Saturday, January 18, 2014
Snatch + Snatch pull
Snatch up to 145
Real struggle today. Bar felt heavy.
Snatch pull triples
2x155 - 2x165
Felt so heavy, hard to believe I've snatched more than that. Legs must be tired from high volume squats yesterday.
Real struggle today. Bar felt heavy.
Snatch pull triples
2x155 - 2x165
Felt so heavy, hard to believe I've snatched more than that. Legs must be tired from high volume squats yesterday.
Friday, January 17, 2014
Front squat/Back squat + Muscle up/Power clean/Double under/Deadlift/Burpee/Thruster
Strength: Front Squat + Back Squat
Three sets of 3 Front Squats + 8 Back Squats @ 80% of 1RM Front Squat
195lbs
Shoulder was okay, but not great on FS.
Conditioning: For Time
3 Muscle Ups
5 Power Cleans 135/95
30 Double Unders
2 Muscle Ups
10 Deadlifts 135/95
10 Burpee Lateral Hops Over Barbell
1 Muscle Up
3 Thrusters 135/95
2:29
Unbroken. Didn't rush, which I think was a good move.
Three sets of 3 Front Squats + 8 Back Squats @ 80% of 1RM Front Squat
195lbs
Shoulder was okay, but not great on FS.
Conditioning: For Time
3 Muscle Ups
5 Power Cleans 135/95
30 Double Unders
2 Muscle Ups
10 Deadlifts 135/95
10 Burpee Lateral Hops Over Barbell
1 Muscle Up
3 Thrusters 135/95
2:29
Unbroken. Didn't rush, which I think was a good move.
Wednesday, January 15, 2014
Chin up + Clean and jerk + Row/Wall ball/KB swing
Buy In: Weighted Chin Ups
Eight minutes to a heavy weighted chin up.
80lbs
Strength: Clean and Jerk
4 sets of 1
175-180-185-190
Glad to hit 190 with a very solid jerk after missing jerks at 185 twice on Sunday
Conditioning: For Time
Row 1000m
Then four rounds of:
10 Wall Ball Shots 20/16
20 Kettlebell Swings 53/35
10:25
Eight minutes to a heavy weighted chin up.
80lbs
Strength: Clean and Jerk
4 sets of 1
175-180-185-190
Glad to hit 190 with a very solid jerk after missing jerks at 185 twice on Sunday
Conditioning: For Time
Row 1000m
Then four rounds of:
10 Wall Ball Shots 20/16
20 Kettlebell Swings 53/35
10:25
Tuesday, January 14, 2014
Double under + Push press + HSPU/Toe to bar/Box jump
Buy In: 5 Minute Flight Simulator
Five minutes to complete unbroken sets of double unders or get as far as you can.
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Hit 50, failed 45 on the way down in the high 30s twice
Strength: Push Press
Work to a heavy 1 Rep
Then 3 sets of 3 @ 90% of that effort.
160/145
Conditioning: EMOM in 15 Minutes
2 Handstand Push Ups
4 Toes to Bar
6 Box Jumps 30/24
Completed
Five minutes to complete unbroken sets of double unders or get as far as you can.
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Hit 50, failed 45 on the way down in the high 30s twice
Strength: Push Press
Work to a heavy 1 Rep
Then 3 sets of 3 @ 90% of that effort.
160/145
Conditioning: EMOM in 15 Minutes
2 Handstand Push Ups
4 Toes to Bar
6 Box Jumps 30/24
Completed
Monday, January 13, 2014
Back squat + Run
Strength: High Bar Back Squat
5 sets of 5 with 5 – 10# more than last Monday
245lbs
Conditioning: Sprint & Recovery Intervals
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m
Sprint 400m – Jog 400m
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m
5 sets of 5 with 5 – 10# more than last Monday
245lbs
Conditioning: Sprint & Recovery Intervals
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m
Sprint 400m – Jog 400m
Sprint 200m – Jog 200m
Sprint 200m – Jog 200m
Sunday, January 12, 2014
Snatch + Clean and jerk + Clean pull + Shoulder Press
Snatch up to 155
Clean and jerk up to 175
Missed the jerk twice at 185
Clean pull triples
185-185-195-195-205
3x10 shoulder press, 80lbs
Clean and jerk up to 175
Missed the jerk twice at 185
Clean pull triples
185-185-195-195-205
3x10 shoulder press, 80lbs
Friday, January 10, 2014
Snatch + Back squat + Burpee/Pull up
Buy In: Snatch Work
EMOM for 7 Minutes
1 High Hang Snatch; 1 Low Hang Snatch; 1 Snatch from the Floor
Lot of pain in low back, DNF
Strength: High Bar Back Squat
Work to a Heavy 3 Rep
Then 2 sets of 5 @ 90% of the 3 Rep
245
220 for sets of 5
Conditioning: Bodyweight Fran
21 – 15 – 9
Burpees
Pull Ups
3:06
EMOM for 7 Minutes
1 High Hang Snatch; 1 Low Hang Snatch; 1 Snatch from the Floor
Lot of pain in low back, DNF
Strength: High Bar Back Squat
Work to a Heavy 3 Rep
Then 2 sets of 5 @ 90% of the 3 Rep
245
220 for sets of 5
Conditioning: Bodyweight Fran
21 – 15 – 9
Burpees
Pull Ups
3:06
Thursday, January 9, 2014
Wednesday, January 8, 2014
Ring work + Deadlift + Deadlift/Ring dip
Buy In: Ring Work
Eight Minutes of Mobility and Progressions
Workin' on that iron cross
Strength: Deadlift
Work to a Heavy Five Rep Set
325
Conditioning: Five Rounds for Time
6 Deadlifts @ 60% of the Five Rep Set in the Strength
12 Ring Dips
3:49 at 195lbs
Eight Minutes of Mobility and Progressions
Workin' on that iron cross
Strength: Deadlift
Work to a Heavy Five Rep Set
325
Conditioning: Five Rounds for Time
6 Deadlifts @ 60% of the Five Rep Set in the Strength
12 Ring Dips
3:49 at 195lbs
Tuesday, January 7, 2014
Pull up + Press + HSPU/Pull up/Row/Burpee
Buy In: Weighted Pull Ups
Eight Minutes to work to a Heavy Three Rep
65lbs
Strength: Press
Four Sets of Two @ 85% of 1RM
80lbs (80%), from floor
Conditioning: With a Twelve Minute Clock
Four Rounds of:
10 Shoulder to Overhead 115/75
15 Pull Ups
Row 250m (or Run 200m if you dare)
With Remaining Time:
AMRAP Burpee Lateral Hops Over Barbell
Score = Total Burpee Lateral Hops
Subbed HSPU for S2O. 43 burpees
Eight Minutes to work to a Heavy Three Rep
65lbs
Strength: Press
Four Sets of Two @ 85% of 1RM
80lbs (80%), from floor
Conditioning: With a Twelve Minute Clock
Four Rounds of:
10 Shoulder to Overhead 115/75
15 Pull Ups
Row 250m (or Run 200m if you dare)
With Remaining Time:
AMRAP Burpee Lateral Hops Over Barbell
Score = Total Burpee Lateral Hops
Subbed HSPU for S2O. 43 burpees
Monday, January 6, 2014
Back squat + Power clean/Push up/Double under
Strength: High Bar Back Squat
Five Sets of Five Heavy Across
235, 4th set was accidentally at 225
Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
5 Power Cleans 135/95
10 Hand Release Push Ups
20 Double Unders (Mod = 20 Lateral Hops)
Rest One Minute
106 + 83 + 74
Five Sets of Five Heavy Across
235, 4th set was accidentally at 225
Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
5 Power Cleans 135/95
10 Hand Release Push Ups
20 Double Unders (Mod = 20 Lateral Hops)
Rest One Minute
106 + 83 + 74
Saturday, January 4, 2014
Snatch + Clean and jerk + Press
Snatch up to 145
Clean and jerk up to 175
Press up to 115
3x10 press at 75
Clean and jerk up to 175
Press up to 115
3x10 press at 75
Friday, January 3, 2014
Back squat + Deadlift/Box jump/Deadlift
Strength: High Bar Back Squat
Work to a 5 Rep Max
2 or 3 at 265
3 at 255
Didn't hit a set of 5
Conditioning: AMRAP in 9 Minutes
5 Deadlifts @ 50% – 60% of 1 Rep Max
10 Box Jumps 24/20
20 Double Unders
8 rounds + 4 box jumps
Work to a 5 Rep Max
2 or 3 at 265
3 at 255
Didn't hit a set of 5
Conditioning: AMRAP in 9 Minutes
5 Deadlifts @ 50% – 60% of 1 Rep Max
10 Box Jumps 24/20
20 Double Unders
8 rounds + 4 box jumps
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