151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

150728 Invictus

Warm up:
5min DROMs

A: Overhead squat 5 x 3
work up to heavy triple
#145

B: AMRAP9
3 hang power snatch (#95)
6 overhead squats (#95)
9 over the bar burpees
12 pull-ups
Score: 2 rounds + 3 hps + 6 ohs + 9 burpees + 5 pull-ups

150608 CF Open 15.2 (scaled)

Warm up:
5 min DROMs
2 min jump rope

Conditioning:
0:00 - 3:00
2 rounds of:
6 overhead squats (85)
6 pull-ups
3:00 - 6:00
2 rounds of:
8 OHS
8 PU
6:00 - 9:00
10 OHS
10 PU
Continue pattern until you cannot complete both rounds in 3:00.
Score: round 12; 12 OHS + 6 PU

150423 Invictus

Warm up:
5 min DROMs

A: E2MOM16 (8 sets)
Overhead Squat x 3-4 (135# x 3)

B: Nancy
5 rounds for time of:
-run 400m
-15 overhead squats 95/65 (75#)
Time: 18:25

C: E2MOM6 (3 sets)
Single arm dumbbell row x 10 @ 2110 (65#)

150324 Invictus

Warm up:
5 min DROMs
3 x 8 box jumps

A: E2MOM 4 10
Back Squat
5 x 120
5 x 140
3 x 160
2 x 180
2 x 205

Then E2M4 4
Squat 5 x 200

B: 2 sets of:
3 min AMRAP
10 GTO (95)
10 Overhead squats (95)
10 Burpees
Rest 3 min
Scores:
1: 10-10-9
2: 10-10-10-2

150105 Invictus

Warm up:
5 min Airdyne

A:
15-20 min to work up to daily 1RM Snatch (scaled to overhead squat @ 145#)

B:
14 min circuit of:
Every odd minute 3 power snatch @ 75-85% of daily 1RM (120#)
Every even minute 7 HSPUs (first 4 rounds were ME handstand holds. Last 3 were piked push-ups)

141221 Invictus

Warm up:
5 min DROMs
3 min Airdyne

A:
For time:
30 overhead squats (95#)
300m run
30 burpees over the barbell
300m run
30 shoulder to overhead (95#)
300m run
Time: 13:54

B:
Optional 500m row (2:00 on Airdyne)

140407 5/3/1 Back Squat 5-5-5+

C3W1D2

Warm up:
2 min Airdyne
Barbell (bare) complex
-jump shrug
-high pull
-muscle snatch
-drop snatch
-overhead squat
-sotts press
-duck walk
-tall snatch

Strength
High Bar Back Squat 5-5-5+
warm
100-125-150
work
165-190-215(11)

Assistance
Overhead Squat
5 x 45-65-85-95-115-115x6

140310 5/3/1 Back Squat

Warm up:

Foam rolling

5 min DROMs

Strength:

High Bar Back Squat 5-5-5+

warm

5 x 100-120-145

work

5 x 160-180-205(10)

Metcon:

CFO 14.2

in 3:00 complete 2 rounds of:

10 95# OHS

10 C2B pull-ups

Score: 37 

140119 Deadlift

Warm up:
5 min DROMs
5 min Airdyne
10 Kang Squats w/ bar

Strength:
Deadlift 280 x 3

Metcon:
Not for time
15-12-9
Overhead Squats 95#
Pull-ups

131201 Bench Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Bench Press 5RM
#175

Hi rep
#125 x 10 x 3

BB Gymnastics
3 rounds of
5 x #75 Drop snatch
5 x #75 Snatch Balance
5 x #75 Overhead squat

131126 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press 5RM
#165

Hi-rep
#125 x 10 x 3

Metcon:
For time:
21-15-9 reps for time of:
#75 Overhead Squat
GHD Sit-ups
Begin each round w/ a 400m run
Time: 14:52

130819 3-Position Snatch & Clean

Warm up:

3 min jump rope

5 min DROMs

Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

130727 WallBall, Push ups and Toes-to-bar

Warm up:
1.5 mi run
5 min DROMs
Burgener warm-up

Strength:
Overhead Squat 5 x 5
115#
Glute Ham Raises
5-10-15

Metcon:
10 min AMRAP of:
15 wall ball (20#)
10 HR push-ups
5 T2B
Score: 4 rounds + 15wb + 4 push ups

130529 SL5x5: W2D2

Warm up:
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 3

Workout A 5x5:
HBBS: 135
Bench Press: 125
Barbell Row: 85

Skill:
1 Hang Power Snatch + 1 Overhead Squat 95# x 2 x 5

130501 EES: Day 8

Warm up:
2 min jump rope
5 min DROMs
Burgener warm-up
95# 1 Vertical Hi-Hang Snatch + 1 Overhead Squat x 2 x 5

Day 6: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 8
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 2
Midline: Ab Rollouts 1 x 5

Cash out:
15 min StairMaster

Thankfully a much needed rest day tomorrow. Feeling fatigued (mentally/physically) after the last few days.

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00...
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8 

Cash out:
7 min stationary bike

130129 Front Squats

CFSB C1W2D3

Buy in:
4 min jump rope
5 min DROMs
3 rounds of:
Pull-ups (9-7-5)
Push-ups (15-12-9)
45# OHS (15-12-9)

Strength:
Front Squat 3 x 5
135 x 7; 165 x 3; 175 x 5

Metcon:
3 rounds for time of:
50 Double-unders
25 Overhead Squats @ 95#
Time: 15:33

Tried to break up the squats into chunks of 10 after the first 15. Finished the last 2 rounds with 5. Rounds 2 & 3 of the DUs got the better of me. The middle of those rounds were hard to get into a groove.

Cash out:
Accumulate 1min in L-sit position (hands on dumbbells in tuck position)
:10 x 6

130109 Overhead Squat; Drop Snatch

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups 4 EMOM for 5 min (24 reps)

Strength:
Overhead Squat 5 x 5
95-105-115-125-135(4)

Drop Snatch 3 x 5
65-75-85

Light work today. Had to do something after being off for 2 days still battling cold/flu.