120926 Hang Squat Clean & Jerk

Buy in:
4 min jump rope
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
155-155-165-175-180

Metcon:
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″ (bench)
21 KBS 24/16kg (50# DB)
28 Shoulder Touches
Time: 11:41

MFS:
1/1/1

120925 1RM Weighted Pull-up; 1mi run

Buy in:
5 min stationary bike
5 min DROMs
2 rounds of:
10 bar dips
20 sit-ups

Strength:
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
35#

Run 1 mile – for time.
Time: 6:21

MFS:
1/2/1

120924 1RM Back Squat

Buy in:
1000m run

Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#
-then-

30 minutes to establish a 1RM Back Squat.
295# 305#(f)

Extremely disappointed in this effort. I am a little fatigued from yesterday's bike ride so maybe that has something to do with it, but -25# from a PR(320) is not what I expected.

120923 Cycling

120922 Overhead strength

Buy in:
400m run
5 min DROMs
Pull-ups: 4 EMOM for 10min

Strength:
Overhead Squat: 5 x 5
115-125-135-135(4)-135(4)

115# x 2 Snatch EMOM for 10min
Sets 4-5-6-7&9 had 1 failed rep each.

Metcon:
Off

120921 Hang Squat Clean & Jerk

Buy in:

5 min stationary bike

5 min DROMs

2 rounds of:

10 OHS

7 dips

20 sit-ups

Strength:
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
155# x 1; 165# x 3; 170# x 3

Metcon:
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg (55# DB)
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75# (95#)
*Rest 1:00 after each round.
Score: 164

120920 Roadwork

Ran with Mike Welsh through Salt Lake City early this morning.

120919 Hotel WOD

Traveling today to Salt Lake City and had to make the most of the hotel gym.

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5

Metcon:
10min AMRAP of:
10 50# DB swings
10 push-ups
10 over-the-bench jumps
Score: 7 rounds + 2 swings

120918 Push Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 3xEMOM 4 10min

Strength:
15 minutes Push Jerk practice/testing.
95 x 5; 115 x 3; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
Score:
Dips: 14-7-5
45# KB Snatch 
115# Press (all sets UB)
205# clean hi-pulls

Cash out:
5 min stationary bike

120915 Hi-hang cleans

Buy in:

30min bike ride

Strength:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
155#

Metcon:
4 rounds for total reps of:
In 90 seconds Row 250m (subbed 25 SDLHPs)
then with the remaining time perform AMRAP of OHS @ 115#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).
Score:
OHS: 4/5/5/5
Run: 1:14

120914 Hang Clean & Jerk

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
135-145-155-155-155-155-155

Could have gone a little heavier here but really wanted to drill good technique.

Metcon:
Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r) (45# DB)
20 Power Cleans 115/75# (95#)
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (10l/10r)  (45# DB)
10 Power Cleans 115/75#  (95#)
Run 400m
For time.
Time: 15:21

Push-ups were a bit of a grind. Chose the other weights wisely but maybe could have scaled the PCs up 5-10 as all of them were unbroken.

MFS:
1/2/4

120913 Run

2mi run

120912 Active Recovery

Buy in:
10min on C2

Skill:
20 45#KB swings
8 45#KB TGUs (4 ea side)
45# x 2 x 30 KB Snatch (15 ea side)
45# x 2 x 10 KB overhead lunges (5 ea side)
20 45#KB swings

Snatch Balance:
65# x 5; 85# x 5; 95# x 5

120911 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5
Shoulder Press: 1 x 10

Strength/Skill:
15 minutes Split Jerk practice.
95 x 5, 115 x 3, 125 x 3, 135 x 2, 145 x 2, 155 x 1, 175 x 1, 185 x 1, 205 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Good Mornings – medium/heavy, rest 30 sec.
Score:
1a) 14-9-6 (bar dips, no rings)
1b) 40# DB
1c) 115# (last 5 were 3-1-1; shoulders were smoked)
1d) 95

MFS:
1/3/5

120910 Back Squat

Buy in:
800 m run
Shoulder mob
Burgener Warm-up

Strength:
5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes. Notes: Percentage is based off of 3RM (265#)
Did the first set @ 265. Second set was @ 265 but failed on 2nd rep. Cut it back to 255# for the rest. Reps felt extremely heavy.

Metcon:
Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Score: 7 rounds @ 145# (clean & push-jerk)

120907 Active Recovery

Row:
T: 20min
D: 4951m
/500: 1:50
S/M: 25

Turkish get-up:
35#KB 5 x ea side
KB Snatch:
35# x 20 (10 l/10 r)
45# x 20 (10 l/10 r)

MFS:
1/2/7

120905 1RM Snatch

Buy in:

2 min jump rope

3 min stationary bike

5 min DROMs

pull-ups: 8-7-5-5-5

Burgener warm-up

Strength:

20 minutes to establish a 1RM Snatch.
150# (5# PR)

Metcon:
Run 800m
75 Wall Balls 20#
Run 800m
For time.
Time: 13:21

Cash out:
5 min stationary bike

MFS:
1/1/3

120902 ToughMudder Practice

5 hr run @ VFP w/ the following:

- 2 half mile log carrys
- 9 mile run
- 30 decline pushups
- 30 diamond pu
- 90 box hops
- chair dips
- 8x steps
- wall climb
- hill repeats 5
- rock climb
- water crossing w rock overhead
- sewer crawl
- downhill run
- i beam crossing under bridge
- switchback up mt joy
- hill climb to observatory
- 5 bench hops
- 10 standing log presses
- 10 burpees
- 2 bear crawls
- 2 alligator crawls
- 8 fence hops
- 5 rail balances w pushups
- 30 table lifts
- 7 sets of tree Pullups

120831 Heaving Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 8-6-5-5-4

Strength:
12 minutes to establish a 1RM Heaving Snatch Balance.
130# (PR)

Metcon:
1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X10 2 Arm KB Snatches – rest 45 sec.
1c) 3X25 – Med Ball Ab-Mat Situps 20/14# (anchored), rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
Score:
1a: 10-6-4
1b: 40# DBs
1c: 20# DB
1d: 105#

120830 Tall Snatch Practice

Buy in:
5 min stationary bike
5 min DROMs

Strength:
15 minutes to practice or test a Tall Snatch.
115#

Metcon:
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
Score: 3 rounds + 33DUs