130913 1RM Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#

2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)

Cool down:
12mi bike ride

Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.

130911 #TearsArePaleoToday

Went to the 911 Memorial in Lower Makefield this morning to remember the tragic events that took place on this day 12 years ago. What an incredibly sad and moving experience. With what's happened to me in the last few days it's caused me reflect on what I have and makes me eternally grateful.

My thoughts and prayers go out to all of those effected by the events of that day.

---------

Warm up:
5 min Airdyne
5 min DROMS
Burgener warm up

BB Gymnastics
EMOM for 5 minutes
2 Hang Squat Cleans @ 70% of max (this is meant to warm up the CNS for the heavy squats later)

Called it a day after the cleans. My lower back was still sore from the good mornings the day before.

130816 C&J; Squats

Warm up:

1.5 min jump rope

Burgener warm-up

BBGymnastics
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
185#
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
175#

Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
180-195-225(5)-225(5)
2) Front squat: Establish 1RM
215

Was a little gassed from the C&J's by the time I got to squatting. Tied my current 1RM front squat. Had I made the attempt earlier in the workout I could have easily surpassed that.

130318 First Pulls + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
115-115-115-115-120-125-125

Metcon:
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115#
3 Burpee Box Jumps 20″
3 Pull-ups
6 Hang Clean to Thrusters 115#
6 Burpee Box Jumps 20″
6 Pull-ups
9 Hang Clean to Thrusters 115#
9 Burpee Box Jumps 20″
9 Pull-ups
12…
Score: Rd 12 = 12 thrusters + 3 BBJs

Cash out:
1mi run

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

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