07/17/17

1- 1/4 Back squat: 6-6-6  weight rest 2:30 start and end slightly heavier than last week (85, 85, 90#)

Emom 8: 

  Evens: 7  pullups any way - (worked on butterfly)

  Odds: 6-7 HSPU any way. Strict, kipping, deficit. Challenge yourself. (Kipling)

Then: 

For time:  

30 double unders

30 wallball

20 double unders

20 wallball

10 double unders

10 wallball

Time: 7:13

07/13/2017

Power clean: build to a tough single w/ a :02 pause in the cause before
standing up. Max 7 reps.  (85, 90, 90, 95, 100, 105, 105#)

Split jerk from boxes 3 x 1.1.1 rest :10/2:00 (85, 95, 105# no Jerk blocks)

10:00 gymnastics work: focus on weaknesses in both pushing and pulling;
short sections of 2-3 minutes (TTB) (WB) focus on identifying
inefficiencies. (HSPU - worked on Kipping and speed, TTB)

Then
for 16 minutes, begin a set every 4 minutes. 
10 burpee box jump overs, 10 1-arm DB thrusters #30) (5 L, 5 R), 10 TTB, 10
ring dips, 20 DU's 
I did not do the Ring Dips, only had :30 rest between rounds. This was tough but happy because was able to string double Unders together for the first time in a long time. 

07/03/2017

3 x 6 1 1/4 Back Squats (light 85#, knee were very crunchy today)
EMOM 8:00
Odd - 6 Pull ups (unbroken)
Even - 4 HSPU (unbroken)
Then
3 rounds
40 Double Unders
10 DB Squat Cleans (25#)
10 DB Walking Lunges
10 STO
Time: 14:14 (had difficulty breathing as I was recovering from a chest cold.)

06/10/2017

7 reps max - Clean and Jerk (65, 75, 85, 90, 95, 100, 105#)
EMOM 5:00
4 HSPU - not to a deficit but working towards it.
4 x Every 4:00
8 UB Power Cleans (85#)
8 Bar Facing Burpees
40 Double Unders - as usual was anxious when I saw Double Unders but was able to string 10 together today (woohoo) and finished every round in around 3:00.
Rest 2:00

I went back to the gym later in the afternoon to lift with a friend. I stayed pretty light and worked on technique.
Power Snatch
3 @ 60#, 65, 70
2 x 3 @ 75#
Power Clean + Squat Clean
2 @ 75, 80, 85, 90, 95#
2 x 2 @ 100#
Front Squats
3 @ 85#
2 x 3 @ 95#
3 x 2 @ 100#
Snatch High Pull
2 x 3 @ 65#
2 x 2 @ 70#
4 x 10 Barbell Curls (35, 40, 40, 45#)
4 x 10 Hip Bridges (40#)

06/09/2017

4 x 2 Split Jerk rest 2:00. Moderate weight, focus on speed under the bar (85, 95#)
3 x :30 Ring Dips rest :90 - worked on holding on the top for :30.
8:00 @ 85%
10 reps pushing - HSPU
10 reps pulling -Pull ups
10 reps jumping - Box Jump Overs
Tired today HSPU challenged me.

04/25/2017

8:00 to establish max Power Clean (65, 75, 85, 90, 95, 100, 105, 110, 115)
Rest 2:00
8:00 max number of Cleans (100#) = 43 reps
Then
30 HSPU
Time: 6:26
500m Row
Time: 1:56

02/02/2017

Work up to a tough, not max Clean and Jerk 105#
AMRAP 7:00
3 Clean And Jerks (65#)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar
5 Clean and Jerks (this is how far I made it. Killed my grip 😬
EMOM 9:00
1 - :30 Ground to Shoulder (75#)
2 - :30 HSPU
3 - :30 Double Unders

01/27/2017

2RM Clean and Jerk (85, 95, 100, 105, 110 x 1) no problem lifting the 1st at 110# but couldn't get the second.
5 x
10m OH Lunges (55#),8 CTB, 1:00 rest
Total time: 14:30 CTB were slow
Back Squats
10@50% 85#
8@60% 100#
6@70% 115#
4@80% 130#
Rest 3:00 between sets
I wasn't looking forward to these but they went surprisingly well.
2 x
40 cal Row, 15 HSPU, 30 Double Unders
Rest 2:00
Times: 7:16/6:42 difference was double Unders, second round was able to string several together.

01/10/2017

3 x 6 Powell Raise (15#)
EMOM 10:00
1 - :30 CTB
2 - :30 HSPU
16:00 @ 80%
25m Stone Carry on Shoulder
25m Farmers Carry (44#)
10 Tempo Push ups (2second down, 2 seconds up) - I really liked these
2 Dragon Flags (definitely a work in progress)

12/27/2016

3 x 5 Trap 3 (15#)
EMOM 10:00
1 - 8 Butterfly Pull ups
2 - 4 HSPU
For Time
100 Wall Balls
At the top of every minute, 3 Power Cleans (65#)
Time: 5:59

12/13//016

3 x 6 Trap 3 (15#)
3 x 15 Pull ups
10 Strict HSPU, 10 Kipping HSPU
Time: 2:57
20 x
1 Power Clean (85#)
3 Burpees
5 Wall Balls
Time: 14:19
Skill: 10 minutes Double Unders

12/7/2016

3 x 4 DB External Rotation 15# :60 Rest
3 x 8 Strict Pull ups :60
3 x 10 HSPU 10/10/10 2:00 rest
20 DB Snatches (35#)
Then
3 x 8 Bar facing Burpees, 30 Double Unders
Then
20 DB Snatches
Time: 9:24

800m Sled Drag (45#)

11/29/2016

3 x 5 DB External Rotation (15#)
3 x 4 Pull ups :10 hold on last one
3 x 10 HSPU (8/2, 9/1, 4/4/2)
EMOM 20:00
1 - 8 DB Snatches (35#)
2 - 7 Bar facing Burpees
3 - :30 Double Unders (19/21/35/24/32
4 - :30 Ring Plank
800m Sled Drag (10:00 +/-)

10/22/2016

4 x 5 Strict Press (75#) 21 x 2 2:00 Rest
EMOM 10:00
Even - 3 Deadhang to inverted
Odd - 10 Ring Push ups
4 x
8 Front Squats (75#)
6 Burpees over the bar
4 HSPU
40 Double Unders (best they have been in a while)
Rest 2:00
Times: 3:26, 3:19, 3:17, 3:22

10/15/2016

This was a tough week and I probably should have taken today off.  But was a bit intimidated by the workout and wanted to get it done. The workout was all movements that I am weak at or struggle with so I didn't look forward to doing it.  I probably let this get in my head a little too much and could have probably done a little better had I not let that happen. Anyway here it is:
OHS - build to a triple from the ground (55, 65, 70, 75, 80#) these felt pretty good.
"Bulger"
10 Rounds
Run 150m
7 Chest to Bar Pull ups
7 Front Squats (95#)
7 HSPU (2 round I went unbroken on these)
Time cap: 20:00
Rounds complete: 4 + 150m run

09/28/2016

A. 3 x 500m Stone Carry
B1. 3 x 5 Close Grip Bench Press (100#) Rest 1:00
B2. 3 x 5 Pendlay Row (105#) Rest 1:00
Every 2:00 for 10 sets
4 CTB, 6 HSPU, 8 Box Jump Overs, 25 Double Unders (did not get to the double Unders)

09/12/2016

10 x 1 Power Snatch every :30 77#
3 x 5 Back Squat (deload, last set no more than 65% 1RM, 85, 95, 105#) 2:30 rest
5 sets
1-2-3-4
HSPU/Power Clean (85#)
Rest :60
200m Run
Rest :60
I didn't time this WOD but I think it took right around 29:00 including the rest time
800m Sled Drag because 400m wasn't awful enough.

09/07/2016

Urg! Car wouldn't start this morning so ran the mile to the gym. I am grateful that I live so close and can still get my workout in but getting frustrated with my car.
3 set max reps in :30 Thrusters (65#)
10/11/11
3-2-2-2 Close grip Bench Press (85, 95, 100, 105#)
EMOM 12:00
Even - :40 single unders (watch a Kelly S video on proper body position when jumping rope, so focused on trying to maintain good body position)
Odd - 8 Ring Push ups (:12 - :15 and then held FLR until the :30 mark)
Rest 4:00
EMOM 12:00
1 - 6 HSPU (not deficit but getting lower)
2 - 1 Rope Climb (rope is in very bad condition, frayed)
3 - 6 CTB Pull ups

Shoulders were toast after this 12:00. 

08/31/2016

The morning wasn't going so well until the last part of the workout.
3 x 6 Thrusters :40 Rest (65, 70, 75#)
3 x 4 Close grip Bench Press (85, 90, 95#)
EMOM 12:00
Even - Double Unders :40
Odd - 8 Ring Push ups

Rest 4:00
EMOM 12:00
1 - 6 HSPU
2 - Rope Climb
3 - 6 Chest to Bar Pull ups (finally, finally stringing these together 👊)

07/14/2016

10 x 2 Front Squats every :60 @ 100#
7 x 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 65, 75, 80, 85, 90,95, 100#
Then
4 sets
15 cal Aasault Bike, 6 HSPU, 6 Burpee Box Jumps
1:1 Rest
2:42, 2:29 (HSPU went well), 2:38, 2:43