Thursday, July 28, 2016

clean+front squat+jerk: 1+3+1 x 5 sets.
clean pulls: 4 sets x 3 reps. working up to about 90-95% of best clean. make these explosive while making sure you finish with a high chest.
50 ab mat sit ups using a weight behind the head.


Got to 205 on clean-FS-jerk but jerk technique was awful so I dialed it back to one.

Clean pulls were 225

The abmat sit ups were no joke I started with 30lbs and ended with my hands behind my head. When you aren't throwing your hands fwd it's much harder.

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Wednesday, July 27, 2016

Strength:
Deadlift: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

400lb ref

13:10 for JT

Really need to learn to kip HSPU.


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Tuesday, July 26, 2016

FS 8x3 at 240
BS 2x3 at 240

Mobility work.

Brutal.


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Press: Warm up then:
70% x 3 reps
80% x 3 reps
90% x 3+ reps

WOD:
Complete as many rounds as possible in 10 minutes of:
25 Double Unders
1 Rope Climb

PP
235 ref

10rds plus some DUs

Subbed 5 butterfly pull ups in lieu of rope climb


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Friday, July 22, 2016

Strength:
Bench press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

Based off of 285. I dropped out 7 lbs due to no spotter.


Two rounds for time:
400m Run
30 Alternating Single-Arm KB Snatches (Pick Weight)
30 Toes-To-Bar

17:12 with Ol' Bessie

Bessie's 1.67 pood or 58.45 lbs I need to weigh her though. Wasn't as warmed up as I needed to be but still a good WOD.

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Wednesday, July 20, 2016

Deadlift: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps

For time:
10-8-6-4-2*
Hang Squat Clean (155/105)
Strict Handstand Push-Ups
*100m Run after each round
DL based off of 400lbs. Stopped at 5 on 85% cause I don't trust my back.

WOD.
12:09. Run was approximate here at home.


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Tuesday, July 19, 2016

Push press: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps
* If you completed the previous 4 weeks of this same cycle, when calculating your working percentages add 10# to your 1RM for the back squat and deadlift, and 5# to your push press and bench press. So your calculation would look like: 1 RM back squat = 440# + 10# = 450#. You then take 65, 75, 85% of 405# for your working sets.

WOD:
1: “Squat Clean Grace” – Complete the following for time:
30 Squat Cleans (135/95)
*Rest until the 10 minute mark, then:
2: Complete as many rounds as possible in 10 minutes of:
8x KB Power Clean, Alternating (70/50)
4 Muscle-Ups
10 Ft Handstand Walk


PP off 235

SC Grace
4:50 Rx'd

1 RDS plus 4 MU

Subbed shoulder taps for HS walk

Holy shit the AMRAP killed me. It's one of the hottest weeks and being off a week shows. Time to reign in the discipline.



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Lynne” EMOM Style: 5 rounds (15 minutes) – EMOM, complete

-Min 1: Max rep bench press (Body weight)

-Min 2: Max rep strict pull up

-Min 3: Rest

20
23
20
21
20

Body weight 195


Came off the bar as needed. First early WOD back from vacation. Pull ups were strict.


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Monday, July 18, 2016

Back Squat: Warm up then:
65% x 5 reps
75% x 5 reps
85% x 5+ reps


For time:
5-10-15-10-5
Thrusters (95/65)
Box Jumps (30/24)
Pull-ups


BS based off of 300lbs due to my knee

12:03 for the WOD and I used 24" cause of my knee.

First one back after a Florida vacation.


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