8/29/14

Strength - Establish 1RM Clean and Jerk (full clean)
(got 205, almost got 225....completed the clean, failed on the jerk...should have went to 215 instead)

MetCon - 4 Rounds for time:
400m run
20 wall ball
(took me 11:16)

8/28/14

Strength - 5x4 weighted pull-ups
(got 4 with 28kg KB + 5lb plate, about 67lb)

MetCon - 30 Turkish Get-ups for time (24kg)
(took me 16:30)

8/27/14

Strength - Back Squats
15 minutes to build up to a heavy single
got 290# (5#pr) almost got 300#

MetCon - 20 minute AMRAP
5 cleans (full) 135#
10 T2B
100m farmer's carry (32kg)
(got 4+75 m)

8/26/14

Strength - 5x4 push press
(got 165)

MetCon - AMRAP 3 min x 4, 2 min rest btwn rounds:
10 Burpees
12 kb swings (24kg)
14 box jumps (24")
(got 2+1;1+17;1+21;1+21)

Cooldown - Russian twist off (with med ball)

8/22/14

Power - 5 rounds, build up AHAP:

1 power clean + 1 hang clean + 2 front squats + 1 split jerk (no dropping the bar for each round until you complete the jerk)

(got 185, tried 205 and couldn't get that jerk....failed 3x)

MetCon - 20 min AMRAP:

5 dead lifts (185#)

10 push-ups

15 air squats

(got 15 + 21 reps...best score that day was 16 rounds)

8/21/14

Strength - 5x4 Close grip bench press:
(used 135/145/155/165/175 - tried 195 and only got 3)

MetCon - 5 Rounds for time:
5 front squats (no rack, squat clean 1st rep) - 75% of 1RM - (used 190#)
100 m sprint
2 min rest
(finished in 11:20)

8/20/14

Strength - 5x3 deadlift
(did 135/185/225/275/315/315)

MetCon - 3 Rounds for Time:
5 muscle ups
7 clean and jerks (155#)
9 burpees over the bar
(took me 9:05)

8/19/14

Strength - 5x4 Pendlay Rows
(used: 95/115/135/155/175)

MetCon - 15 min AMRAP:
15 Wall ball
15 T2B
30 Double Unders
(got 5 rounds plus 48 reps)

8/18/14

Strength - Snatch complex, 5x1:
1 power snatch + 1 hang snatch (full squat) + 2 OHS
(got 95/115/125/135/135)

MetCon - 3 Rounds for time:
400m run
21 KB Swings (24kg)
12 HSPU

(got 10:28)

8/13/14

Stength - 5x3 back squat
135/185/225/255/275(got 2 failed on 3rd)/265(got 3)

MetCon - (4) 3 min amraps with 2 minute rest between:
     10 wall balls (20#)
     15 sit ups
     20 double unders
1st: 2+15
2nd: 2+20
3rd: 2+18
4th: 2+20

8/12/14

Strength - weighted pull-ups 6x1
(built up to 40kg, attempted 44kg and failed)

MetCon - Partner Wod:
4 rounds for time of:
100m waiter's carry (24kg kettle bell)
15 burpees

one guy on waiter carries while the other does the 15 burpees, 4 rounds for each partner (so everyone does 400m and 60 burpees)  took me and Andres 9:14

8/11/2014

Strength - 5x3 OHS (built up to AHAP)

95/115/135/155/175 (got 1, failed at 2nd)/175 failed on 1st attempt

MetCon:

400m run
12 pullups
10 box jumps (30")
12 T2B
10 front rack standing lunges (135#)
4 min rest
10 box jumps
10 front rack lunges
400m run
12 pullups
12 T2B
4 min rest
12 T2B
10 front rack lunges
12 pullups
400m run
10 box jumps

took me 20:20

8/5/2014

Strength - 5x3 weighted pushups

used: 45/70/90/115 (only got 1)/105 (got 3)

MetCon - 5 Rounds for time:
15 pull-ups
15 ring dips
15 wall ball (20#/10')
200m sprint
2 minute rest
got 23:45

8/6/2014

Strength: 5x3 front squat with 3 sec pause at the bottom

I used: 135/155/175/185/195

MetCon - Tabata (8 rounds 20 sec of work/10 sec rest for each exercise):

Tabata Push Press (95#)

1 min rest

Tabata SDHP (95#)

1 min rest

Tabata Calorie Row

score is the 3 lowest reps for each of the 3 exercises, i got 7/5/6 respectively for a total of 18

8/8/2014

Strength:
5x3 - 3-position clean complex + (1) split jerk (build up AHAP)
all full squat cleans, and no dropping the bar till after the jerk:
(1) from the floor;
(1) from the knees;
(1) vertical (no bending the hips); and
(1) split jerk
2-3 minute rest between sets

I used: 95/135/155/185 (failed from knees)/185 (failed from vertical)/185 (got it)

MetCon - 3 Rounds for time:
800m run
25 KB Swings (24kg)
50 walking lunges

I got 19:40

7/31/14

Strength
5x3 push press build up to AHAP
did: 95/115/135/155/165

MetCon
5 Rounds for time:
10 push press (95#)
20 front rack standing lunges (95#)
400m run

took me 17:57