121031 Hi-Hang Snatch + Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
3 rounds of:
5 dead hang pull-ups
7 bar dips

Strength:
Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. (150#)
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
120# for first 7 rounds. Failed on the 7th round then dropped weight to 115# for final 3.

Metcon:
2 minutes ME KB Snatch 24/16kg (50# DB)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg (50# DB)
Scores:
29 DB snatch
2 rounds + 8 box jumps + 16 lunges + 10 HR push-ups
26 DB snatch

Cash out:
5 min stationary bike

121028 High Bar Back Squat

Buy in:
5 min DROMs
KB snatches
hip and shoulder MOB

Strength:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.
235 x 5, 250 x 3 x 2, 265 x 1 x 3, 280 x 1

Metcon:
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts 275#
Time: 29:12

Scaled the DLs too high. Did lots of doubles and singles.

121026 3-Position-Snatch

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

Strength:
7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.
115#

Metcon:
50 KB Swings 32/24kg (70# DB)
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
For time.
Time: 14:38

Cash out:
5 min stationary bike

121024 Power Clean + Hang Clean + Push Jerk

Buy in:
5 min stationary bike
shoulder MOB

Strength:
Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
145# (no Outlaw WOD posted for that date so I guesstimated a 185# push jerk)

Metcon:
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg (40# DB)
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Time: 23:38

First time doing these lunges and they weren't bad. The burpees and jumping squats on the other hand had me praying for death. Lots of breaks today.

Cash out:
5 min stationary bike

121023 3-Position Snatch Practice

Buy in:

5 min jump rope

5 min DROMs

Shoulder MOB

Pull-ups: 4 EMOM for 10min

Strength/Skill:

15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
115#
Felt rusty today. Haven't snatched in a few weeks and it felt like it. I started to hit my groove at the end.

Metcon:
For time.
30 T2B
20 Thrusters 115/75# (95#)
Run 800m
20 Thrusters 115/75# (95#)
30 T2B
Time: 15:35

Cash out:
5 min stationary bike

121021 Handstand practice

Buy in:
Foam rolling
hip and shoulder MOB

Skill:
15 minutes chest to wall Handstand practice.
Notes: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall.

Handstands were much better than I expected. No issues with keeping the required position.

Metcon:
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
1a) 40# DBs
1b) 95#
1c) 95#
1d) green band

121019 High Bar Back Squats

Buy in:
5 min jump rope
5 min DROMs
10 squats

Strength:
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% (205#)
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% (220#)
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% (235#)
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

This looked worse on paper. The periods in between reps were tough on the traps especially in the last round, but the reps were fine. All reps were done with great form and ROM. Felt really strong today. I think a lot has to do with adding creatine and protein back in to my regimen.

Metcon:
3 rounds for time of:
50 KB Hi-Pulls 24/16kg (50# DB)
50 Double-Unders
Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.
Time: 15:28

Suck-fest. The high-pulls were metabolically and mentally brutal. DUs have been much better lately. Each round I was able to rip off a chunk of 25 UB.

Cash out:
5 min stationary bike

121018 1RM Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB
2 rounds of:
20 si-tups
15 push-ups

Strength:
15 minutes to establish a 1RM Clean and Jerk.
205# (PR)

Metcon:
3 rounds for total reps of:
1 minute ME HSPU (step under head)
1 minute ME Front Squats 135/95# (115)
1 minute ME Pull-ups
*Rest one minute between rounds.
Total: 117
18-15-15
11-12-15
7-10-14

121017 VFP Roadwork

Then...
5 rounds of:
20 sit-ups
15 air squats
10 push-ups
Not for time

121016 Power Clean + Hang Squat Clean + Push Press

Buy in:
5 min stationary bike
5 min DROMs
10 OHS (bar)
10 Sotts presses (bar)

Strength:
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
145#

Metcon:
Run 1 mile
40 C2B Pullups
For time.
Time: 13:12

121014 Hi-Bar Back Squat

Buy in:
800m run
5 min DROMs
Shoulder MOB

Strength:
High Bar Back Squat:
1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat (295).
220 x 5, 235 x 3, 250 x 3, 265 x 1
Depth was questionable on the last 2 sets

Metcon:
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean) (155#)
6 Box Jumps 36″ (box + 2 35# plates)
12 T2B Sprint 100m
3 Hang Squat Cleans @ 80% (155#)
Rest 1:1
Time: 13:12

121013 1RM Split Jerk

Buy in:
5 min jump rope
5 min DROMs
10 OHS
15 20#KB snatches per arm

Strength:
15 minutes to establish a 1RM Split Jerk.
215# (PR)

Metcon:
5 rounds for total working time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (45# DBs)
15 Pullups
Time: Capped it at 20:00 4 rounds + 25 jumping squats

121010 Hang Clean and Push Press

Buy in:
5 min stationary bike
5 min DROMs
10 OHS
Pull ups: 4 x EMOM for 10 min

Strength:
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
Based on 175#; 70% = 130#

Metcon:
4 rounds for total working time of:
25 Pushups (hand release)
25 KBS 24/16kg (50# DB)
Rest 1:1
Time: 18:48

Cash out:
10 min on elliptical

MFS:
2/4/2

121009 3RM (touch and go) Power Clean

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB

Strength:
15 minutes to establish a 3RM (touch and go) Power Clean.
185#

Metcon:
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Score:
1a) 35# x 3; 40# x 1
1b) 15#
1c) 75#
1d) 95#

First time doing this variety of BB step-ups so I chose a weight I thought I could get through UB. Next time try 85-90.

120107 Hi-Hang Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up

Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#

Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12

MFS:
1/4/5

121006 Power Clean & Split Jerk

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 9-7-6-5-5

Strength:
EMOM for 10 minute
1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
165#

Metcon:
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 275/185# (255#)
25 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
Score: 2 rounds + 7 deadlifts

Got 27 UB DUs to start. Think that might be a record.  Deadlifts felt OK considering I haven't done them in a while. Could have have done them as Rx'd but it would have been slower. Made the right call.

MFS:
1/3/4

121004 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
2 rounds of:
10 OHS
20 sit-ups
10 bar dips

Strength:
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat (295).
190 x 8; 205 x 5; 220 x 5 x 2; 235 x 2
Failed on last rep. Hamstrings still very sore from RDL's on Monday, maybe that had something to do with it. Regardless, I've been off the creatine for a couple of months and am beginning to wonder if that's why I'm seeing a dip in strength. Picked up some more today so we'll see how it goes.

Metcon:
5 rounds for total time of:
20 KB Swings 32/24kg (70# DB)
10 Push Press 115/75# (95#)
Rest 1:1
Time: 15:45

121003 3-Pos Clean & Jerk

Buy in:
3 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
175#
Started w/ push jerk and ended w/ split

Metcon:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg (40# DB)
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg (40# DB)
Run 400m
9 C2B Pullups
6 KB Thrusters (40# DB)
For time.
Notes: KB Thrusters should be performed with 2 KBs.
Time: 16:59

Cash out:
5 min stationary bike

121001 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs

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

Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150

Cash out:
4 min stationary bike

120929 Bike Ride

120928 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs

Strength:
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
190-200-220
Notes: Percentage should be based off of your most recent 1RM Squat. (295#)

Metcon:
5-4-3-2-1 of:
Clean & Jerk 185/120# (155#)
Muscle-Ups (blue bands)
For time.
Time: 6:14