Monday, October 7, 2013

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:
10 Rounds for time each round:
Pull-ups
Push-ups
6 Pistols or 12 jump lunges (per leg)
rest 2 min between rounds


1. 75 lbs. x3, 85x3, 95x3, 105x2x2*
2. 105 lbs. 5 x 5 per leg
3. 75 lbs. x3, 85x3, 95x3, 105x2x2*
*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up
4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.
Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up
1 – 1:15
2 – 0:57
3 – 1:31
4 – 1:26
5 – 1:23
6 – 1:24
7 – 1:38
8 – 1:03
9 – 0:56

10 – 1:02

Tuesday, October 1, 2013

October 1st, 2013

WOD


1. Work up to 1RM back squat

2. Work up max height box jump

3.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24”


1. 325#s
2. 42.76

3. 13:46