120531 3-Pos. Snatch Practice; Front Squats, T2B & Lateral Box Jumps

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

Strength:
Off

Skill:
15 min. of 3-position snatch practice

Metcon:
3 rounds for time of:
30 Front Squats @ 115/75# (#95)
15 T2B
15 Lateral Box Jumps 20″
Time: 16:35

Cash out:
5 min stationary bike
Weighted pull-ups #30 x 3 x 5
Good mornings #45 x 3 x 15
5 min TGU practice

MFS:
1/1/4

120529 3RM Back Squat; ME Power Cleans & Burpees

Buy in:
5 min jump rope
5 min DROMs
10 Jump Squats

Strength:
15 minutes to a establish a 3RM Back Squat.
135(5)-155-195-225-245-255-265
Missed previous PR by #5. Had I had enough time for another set I could have gotten 275, maybe more.

Metcon:
3 rounds for total reps of:
90 sec. ME Power Cleans 135#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
Scores:
18/21
17/21
15/21
Total: 113

Cash out:
5 min stationary bike

MFS:
1/4/6

120528 2-Position Snatch; Lateral Jumps, Overhead DB Lunges & DB Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener Warm-up

Strength/Skill:
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).
#115 (Got 1 rep @ #125)

Metcon:
3 rounds for time of:
50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm (#65)
10 Alternating DB Snatches (#65)
20 DB OH Walking Lunges, Left Arm (#65)
Time: 18:37

Cash-out:
Pull-ups 5 x 6
2 100m Sprints

MFS:
1/2/6

120526 Back Squats & Power Cleans

Buy in:
800m run
5 min DROMs
#20 KBS x 20
#20 KB Sotts Press x 10(ea. arm)

Strength:
Back Squat 5 x 5
135-175-205-225-235(6)

Power Cleans 5 x 5
95-115-135-155-165

Metcon:
Off

Cash out:
Weighted Pull-ups #15 x 5 x 3

MFS:
1/3/2

120525 Happy 2nd CF Birthday To Me

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
Right shoulder giving me some problems so I used dumbbells
#80
Could have gone maybe #10 heavier but #80 was the heaviest we had

Metcon:
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above) (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30"
Run 200m
3 Hang Squat Snatches @ 80%  (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30/26
Time: 19:34

Cash out:
5 min stationary bike

MFS:
1/1/5

I can't believe it's already been 2 years since I began this journey. I've never stuck to any program longer than 6 months, let alone 2 years. I'm fitter and stronger than I've ever been at any point in my life and still look forward to that daily WOD. I've learned so much and continue learning on a daily basis and owe it all to this incredible community. Thank you Coach Glassman, where ever you are. You are a fucking GENIUS!

120523 Hi-rep Back Squat; Pull-Ups & Sprints

Buy in:
5 min treadmill run
5 min DROMs
Hip and shoulder MOB

BB Gymnastics:
5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.
#135

Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 18 (+1 rep compared to last week)

Metcon:
1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Scores:
1a) 4-3-4-5
1b) 1:06-1:13-1:18-1:16


Didn't really find my rhythm with the kips until the last round.


MFS:
1/2/3

120522 Heaving Snatch Balance; Run, Burpees, KBS

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
12 minutes to establish a 1rm heaving Snatch Balance.
#125

Metcon:
3 round for time of:
Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg (#50 DB)
Time: 16:20

Cash out:
5 min stationary bike
3 rounds of:
5 pull-ups
10 bar dips
then
#45 x 15 x 2 Weighted sit-ups

MFS:
1/1/3

120521 Run, Hang Squat Clean & Burpees

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Skill:
10 min Clean practice

Metcon:
20 min AMRAP of:
Run 400m
12 Hang Squat Cleans 135/95#
12 Burpees
Score: 3 rounds + 75m

Cool down:
5 min stationary bike

MFS:
2/2/3

120519 Tempo Deadlifts; Power Cleans, Shoulder Touches, Wall Ball

Buy in:
5 min jump rope
5 min DROMs

Strength:
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
275-275-275-245
Technique was less than optimal on last few reps of 3rd set so I scaled it back to 245.

Metcon:
4 rounds for time of:
3 Power Cleans 185/120# (#155)
14 Shoulder Touches (alternating)
21 Wall Ball 20#
Time: 12:26

MFS:
1/4/4

Only 6hrs of sleep the night before. Felt pretty drained at the start.

120518 Snatch; OHS & Double-Unders

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
5X3 Snatches (full squat) @ 70% – rest 60 sec.
#95

Metcon:
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45# (#60)
30 Double-Unders
Rest 2 minutes after each round.
Reps: 272

Cash out:
3 rounds of:
15 weighted sit-ups @ #30
10 banded good mornings
3 rounds of:
5 chin-ups
5 bar dips

MFS:
1/1/2

120516 Hi-Rep Back Squat; Burpee Over Box, T2B, Push Jerk & Run

Buy in:
5 min jump rope
5 min DROMs

Strength: 
1X20 Back Squat
 Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 17
Previous:
#210 x 15

Metcon:
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 (limited equipment-used #35 DBs)
Row 1K (subbed run)
For time.
Time: 14:15


MFS:
1/3/4

120515 "Amanda"

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
Off

Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full squat) @ 95#
For time.
Time: 21:01

No rings today so I had to sub 3 pull-ups and 3 dips for ea. MU

Cash out:
7 min stationary bike

MFS:
2/2/4

120514 Snatch Balance; OHS, Lateral Jumps & Sit-Ups

Buy in:
3 min jump rope
5 min DROMs
Hip rolling

Strength/Skill:
12 minutes Snatch Balance practice (non-heaving).
#95 x 5
#105 x 5
#115 x 5
#125 x 3

Metcon:
15 minute AMRAP of:
15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps
Score: 3 rounds + 15 OHS + 30 Lat jumps + 42 sit-ups

Cool down:
7 min stationary bike

MFS:
1/1/3

120511 Barbell Complex; Pistols, HSPUs & Burpee OTB Jumps

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75%(#135) – rest 60 sec.

Metcon:
For time:
8 Pistols (alternating) (subbed Bulgarian Split Squats w/ #25 DBs)
8 HSPU (scaled bridged push-ups)
8 Burpee Over-The-Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20″
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20″
Time: 9:23

Cash out:
2 x 4 HSPU
2 x 15 Push-ups
3 x 10 Hanging Knee Raises
3 x 5 Pull-ups

MFS:
1/1/2

120510 T&G Snatch; Pull-Ups, Barbell Complex

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
#115 x 3 x 5 Snatch hi-pulls

Strength/Skill:
2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70% (#95).

Metcon:
5 rounds for max reps of:
45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 135#
15 sec. Rest
Score: 50 Pull-ups


MFS:
1/1/2

120508 High-Rep Back Squat; Snatch & Double Unders

Buy in:
5 min jump rope
5 min DROMs
Shoulder and hip mob

Strength:
1 x 20 Back Squat
#210 x 15

Metcon:
12 minute AMRAP of:
3 Snatches (any style) 135# (power)
20 Double-Unders
Score: 4 rounds + 2 snatches

Cash out:
3 x 15 Glute Bridge
2 x :45 Planks
4 x 5 Pull-ups

All double-unders with the exception of 1 set were unbroken. Snatches were heavy and had a few failures but technique felt OK.

120507 HB Back Squat; DUs, Pistols & Push Jerks

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 3 x 5
Bar Dips 3 x 5

Strength:
12 Minutes to establish a 1RM High-Bar Back Squat.
135 x 5
185 x 3
215 x 3
235 x 1
245 x 1
255 x 1

Metcon:
3 rounds for time of:
75 Double-Unders (subbed: tuck-jumps)
20 Pistols (10l/10r – apportion in any way) (scaled: movement to chair)
10 Push Jerks 135#
Time: 11:48

MFS:
1/1/2

120505 Strength Work

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5 (light)
135-165-185-195-205

Deadlift 5 x 5
135-185-225-255-275

Pull-Ups +#15 x 3 x 5

Metcon:
Off

MFS:
1/2/3

120503 5 x 5 Strength

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5
135-175-205-225-235

Bench Press 5 x 5
135-145-155-160-165

Power Clean 5 x 5
95-115-135-145-155

Metcon:
Off

Cash out:
Pull-Ups 5-5-5-4

MFS:
1/3/3

Everything felt great today, especially the power cleans. Technique feels like it's finally getting dialed-in. I can't recall ever getting that pronounced of a "weightless" feeling on the bar @ #155. The body feels like it's almost completely recovered from the TM beating. Stoked to get back to the Outlaw programming on Monday.

120501 Strength Upper

Lower body still recovering a bit from the Tough Mudder on Sunday. Wanted to get some work in so I settled on some upper body strength work.

Buy in:
3 min jump rope
5 min DROMs
Bar Dips 10 x 3
DB Swings #35 x 10 x 3

Strength:
Bench Press 4 x 5
warm
135 x 10
work
155-175-185-185(4)

Shoulder Press 3 x 5
95-115-135

Kroc Rows
#70 x 15 x 2

V-Ups
15 x 3

Metcon:
Off

Skill:
Kip swing work

MFS:
1/3/7