120423 Power Clean & Push Jerk; Elizabeth

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
#45 x 10 OHS
5 Pull-ups

Strength/Skill:
5X2 Power Clean + Push Jerk @ 70% – rest 75 sec.
#135 Weight felt really good. Technique felt solid.

Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans 135
Ring Dips (bar dips)
For time.
Time: 18:43 


Compared to: 
120122 
#135 12-9-6 
Ring dips (blue band) 21-15-9 
8:00

Time significantly slower but Rx'd weight and reps. According to BTWB power output down a bit. Really had a hard time stringing them together. Too much time looking at the bar but breathing was seriously labored.

Cash out:
5 min stationary bike

MFS: 1/1/1

120420 1RM HBBS; Thrusters & Double-Unders

Buy in:
5 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM HBBS.
#135 x 5
#155 x 3
#185 x 2
#205 x 1
#225 x 1
#235 x 1

Metcon:
For time:

9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders
Time: 8:25

MFS:
1/1/3

120419 Back Squat 20; Mountain Climbers, OHS & HSPUs

Buy in:
5 min jump rope
5 min DROMs
#45 x 10 OHS

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%.

#200 x 18

Metcon:
For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers
Time: 15:52

120418 Snatch Balance, 400M & C2B pull-ups

Buy in:
5min jump rope
5min DROMs
10 #45 OHS

Strength:
Bench Press
135 x 8
155 x 5
175 x 5
185 x 5

Skill:
15 minutes Snatch Balance practice.
#95 x 5
#115 x 5 x 2
#125 x 3 x 2

Metcon:
4 rounds for time of:
Run 400m
15 C2B Pullups
Time: 15:43

Cash out:
Ab rollouts 3 x 10

MFS:
1/3/3

120416 Power Clean & Push Jerks...

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

Strength/Skill:
12 minutes to establish a 1RM Power Clean & Push Jerk.
95 x 5
115 x 3
135 x 2
155 x 1
175 x 1
185 x 1

Metcon:
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols (assisted w/ bench)
20 Burpee Box Jumps 24/20″
Time: 21:52

Cash out:
5 min stationary bike

Felt like I could have gone heavier on the c&j's but ran out of time.

MFS:
1/4/5

120415 TM Training Run

6mi training run @ VFP.
Pull-ups: 6-5-4-3-2
Bear crawls: 1 x 60'
Alligator crawls: 1 x 60'
Burpees: 1 x 10
Elevated push-ups: 3 x 10

120413 Tempo Squats, Shoulder Press & Pull-ups

Buy in:
5 min jump rope
5 min DROMs

Strength:
5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM = #185) – rest 60-90 seconds

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Metcon:
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
Score: 7 rounds + 7 Shoulder Press

*Rest 5 minutes.

Skill:
5 minute AMRAP of TGUs 24/16kg (#45 DB).
5 reps each side

MFS:
1/1/3