9/25/14

Power - Power Cleans:

EMOM 8 minutes, 2 reps (reset)

start at 70% and build up AHAP

(started with 160,175,185,205,215,225,225,225)

MetCon - for max reps:

Tabata cal row

rest 2 min

Tabata DU's

rest 2 min

Tabata 10m shuttle run

(got 75 cals/125 DU's/40 shuttle runs)

9/15/14

Strength - 15 mintes to establish 1RM OHS
(got 185 on my 3rd attempt)

MetCon - 3 RFT:
50m waiter carry L (24kg)
30 Double-unders
50m waiter carry R
30 Air Squats
(finished in 6:52)

Bonus Work - 3 Rounds:
20 cal row (all out)
rest 2:00

9/10/14

Power: Bear Complex (clean/thruster into a back squat/thruster - turns into a squat clean+ jerk+back squat+BTN jerk as it gets heavy)
15 minutes to establish 1RM (got 195 on 2nd try)

MetCon - for time:
5-4-3-2-1 bear complex (70% of 1RM - used 137.5)
400 m run between each (5 runs total)
(finished in 16:39)

9/9/14

Strength:
1) Pendlay row, 5x3, rest 30 sec
2) CGBR, 5x3, rest 2 min
(so 3 rows, rest :30, then 3 CGBP, rest 2:0, etc for 5 rounds)
(got 195#, needed a little push on the last bench press)

MetCon - AMRAP 3 min x 4
5 hang power cleans (135#)
10 burpee box jumps (24")
I got:
1) 2+5
2) 2+1
3) 2
4) 1+14

9/7/14 - in house competition

WOD 1 - For Time:

800m run

20 clean and jerks (135#)

20 lateral burpees over the bar

(finished in 6:39)

WOD 2 - 3 attempts to establish 1RM snatch (full snatch)

(got 125#, then 135#, then shot for 155 and dropped it - should have went for 145)

WOD 3 - 5 minute AMRAP:

Thrusters and Pull-ups (3,3;6,6;9,9;etc. ascending ladder)

(got through 15 thrusters and 9 pull-ups for a total score of 84 reps)

WOD 4 - (top 3 men and women final round)

a chipper, for time (14 minute time cap):

30 dead lifts (185#)

30 toes to bar

30 box jumps (30")

30 hand stand push-ups

120 double unders

(finished in 11:39)

finished 3rd overall

9/4/14

skill - 10 minute handstand walk practice
going for max distance
(got 36')

MetCon - 4 RFT
400m run
2 min rest
(finished in 11:50; 1:13 on first and 3 @ 1:30+/-)

9/3/14

Strength - 5x3 Pause Back Squats
(pause for 2 seconds at bottom)
(built up to 225#)

MetCon - 12 min AMRAP
10 clean and jerks (135#)
20 walking lunges
30 double unders
(got 4 + 2)

09/02/14

Strength - EMOM 10 minutes:
1 power snatch + 1 hang full snatch (squat snatch)
(built up to 115 for the last 3 minutes)

MetCon - 3 Rounds for Time:
15 thrusters (95#)
15 Burpees over the bar (lateral bar hop burpees)
(took me 7:30)