Saturday, June 29, 2013

June 29th, 2013

Workout of the Day

"Kelly"

5 RFT:
400m Run
30 Box Jumps, 24/20” - Games Standards.
30 Wall Balls, 20/14#


Time: 34:29

Friday, June 28, 2013

June 28th, 2013

Workout of the Day

1.  Front Squat
3RM
10Rm

2.  C2B
1 x max reps

3.  21-18-15-12-9-6-3 of:
SDLHP, 75/55
Push Press, 75/55


1. 3RM – 245 lbs.
   10RM – 195 lbs.

2. 16 reps


3. 8:56

Wednesday, June 26, 2013

June 26th, 2013

Workout of the Day


1.  Squat Snatch
8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk
8 x 2, OT2M @ 85%

3.  AMRAP 8:
8 Thrusters, 95/65
8 Burpee TTB - set rings 6" above max reach


1. 155#s
2. 195#s

3. 4 rounds + 3 thrusters

Tuesday, June 25, 2013

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift
5x3

2.  For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)
2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

Monday, June 24, 2013

June 24th, 2013

Workout of the Day


1.  Bench Press
1RM

2.  ARMAP 12
500m Row
15 Hand Release Push ups
15 Deadlifts, 185/135

3.  Toes To Bar
3 x max reps, strict - no kipping.


1. 285 lbs.
2. 3 rounds + 500m
Not super fast, but unbroken throughout.

3. 9-5-5

Saturday, June 22, 2013

June 22nd, 2013

Workout of the Day


1.  Filthy Fifty
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 35
50 W. Lunges
50 Knee to Elbow
50 Push Press, 45
50 Hip Ext
50 Wall Balls, 20/14
50 Burpees
50 Double Unders

2.  Skill Focus Work
spend 20 minutes working on a weakness


1. 32:19
2. Muscle-up practice
   Handstand practice

3.  200m Farmers walk with 2 pood KBs in each hand (to work grip & grit)

Friday, June 21, 2013

June 21st, 2013

Workout of the Day

1.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 185/135
2-4-6-8-10-12-14-16-18-20 Pull ups
Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups. 

2. Front squat 5 RM


1. 16:19
Scaled to 165 lbs./70% of my jerk 1 RM
Butter fly pull-ups for the most part

2. 205 lbs. x 5
I did not have my belt with me and my back was feeling a little tight from a strain last week, so I kept it light and stopped at 205 lbs.

Wednesday, June 19, 2013

June 19th, 2013

Workout of the Day


1.  AMRAP 8:
4 minutes of max rep Squat Snatch at 115/80
with continuous running clock change weights
4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:
Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats
6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.


1) Squat snatch 23
Squat Clean & jerk 10

2) Box-jumps 5:32
Jump up & step down until I got to rounds of 9-6-3. Blew a rep about halfway thru the 15s and had to redo that round


3) Complete

Tuesday, June 18, 2013

June 18th, 2013

Workout of the Day


1.  Squat Clean and Jerk
10x1, OTM  - moderate weight.  think technique and speed not load.

2.  For time:
21-15-9
KBS, 70/53
Burpee


1. 165
Back was a little stiff so I kept the weight light

2. 5:29

Sunday, June 16, 2013

July 16th, 2013

Workout of the Day


1.  5 sets, not for time:
Max Keeping HSPUs
Max Chest to Bar Pull-ups


2.  Tabata Row

Saturday, June 15, 2013

June 15th, 2013

Workout of the Day

1.  OTM x 6
3 Squat Snatches at 75%

2.  OTM x 6
3 Squat Clean and Jerks at 75%

3.  3 RFT:
500m Row
7 Power Snatch, 175/115
12 Burpees


1. 135 lbs.
Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.
Did as singles
Got tough!


3. 11:37

Friday, June 14, 2013

June 14th, 2013

Workout of the Day

A. Front Squat   - work up to 1 RM for today
B. Front Squat – 3 x 1 (3 sets of 1 rep) @ 90% of weight used for Part A)
C. Max chin-ups w/25# (DB) x 3 sets
D. Death By Ball Slam with a 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams.  Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.


A. 285
Left side low back tweaked a little.  Stopped there and rolled it out
B. Skipped.  Felt better after rolling, but played it safe and moved on.
C. 5, 6, 6
D. 18 rounds + 18 ball slam (kind of mentally quit this round)

Used 20#m slam ball

Wednesday, June 12, 2013

June 12th, 2013

Workout of the Day

‘Jack’

20 minute AMRAP:
10 Push Presses w/115 lbs.
10 Kettle bell swings w/1.5 pood
10 Box Jumps, 24”



Score: 9 rounds + 6 KBS (PR) 

Tuesday, June 11, 2013

June 11th, 2013

Workout of the Day

A. Work up to a heavy 3RM Back Squat for today

B. Back Squats 3 reps x 2 with explosive up

C. For time:

21-15-9
135 lb. Front Squats
Toes to Bar


A. 315#s x 3 (Back was tired after DLs on Sunday)
B. 285#s
C. 6:32

21 Front squats without putting the bar down, 8/7, 9

Sunday, June 9, 2013

June 9th, 2013

WOD

A. Work up to 1 RM deadlift
B. Every minute on the minute:
Odd minutes - 2 HSPUS on parallelettes with 5 inch deficit
Even minutes - 5 Deadlifts @ 80% of today's max 1 RM

A. 405 lbs.

B. first 10 minutes/5 rounds all HSPUs unbroken. Singles last 10. All DLs unbroken.

Saturday, June 8, 2013

June 8th, 2013

Workout of the Day

A. In seven minutes, work up to a heavy 3RM OHS
Start at 135, 185 or ?, and go up only 10 lbs. each set
***Rest 2 minutes, then***

B. 30 Muscle-ups for time


A. 135 to 165

B. 9:39 (big PR!)

Friday, June 7, 2013

June 7th, 2013

Complete as many reps as possible in 7 minutes following the rep scheme below:

75 lb.  power snatch, 3 reps
3 Burpees
135 power snatch, 6 reps
6 Burpees
135 power snatch, 9 reps
9 Burpees
135 power snatch, 12 reps
12 Burpees…


Score: 94  reps (round of 15 + 4 power snatches)

Wednesday, June 5, 2013

June 5th, 2013

Workout of the Day

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups


8 rounds + 31 meters

Tuesday, June 4, 2013

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)
B. Five rounds for time:
3 HSPUs
5 strict chest to bar pull-ups
7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

Sunday, June 2, 2013

June 2nd, 2013

Workout of the Day

A. 3 x 3 HSPUs in warm-up (rest as needed)

B. 5 rounds for time of:

3 power snatches w/115#s
6 OHS w/115#s
9 Chest to bar pull-ups

C. Tabata Row for Cals


A. Complete
B. Time: 6:56
Overhead Squats felt pretty good.  6 unbroken each round
Chest to bars not to bad.  Getting used to doing them with a low ceiling.
C. 69=10-9-8-8-8-8-9-9