Saturday, November 30, 2013

November 30th, 2013


Find Snatch 1RM

Find Clean and Jerk 1RM

Find Front Squat 1RM

185# in the snatch (split)
220# clean and jerk
280# on my front squat. 

I am still following the Barbell Shrugged weight gain program.  I came into the program a little banged up, recovering from shoulder and hip injuries, and my working max’s were snatch 175, C&J 205 and FS 265 lbs.  I am pretty pumped to have made such solid progress just since the start of the program.  The lifts all felt pretty good today (I had no misses) and I think I left a little on the table for next time. Which is the exact opposite of normal M.O. when maxing out - going until I miss.

My pre-injury PRs are 190 ib. snatch, 230 lb. C&J and 305 lb. front squat.  I have been stuck on those for a looong time.  But I easily see those PRs going down very soon.

Thursday, November 28, 2013

November 28th, 2013


Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_
75 Burpees
50 HSPUs
100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order

1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

Sunday, November 24, 2013

November 24th, 2013


Clean and Jerk (1 x 60%, 70% 80%, 85%, 90%, 95%)
Shoulder Press (5RM; 4 x 5 @ 90% of 5RM)
Barbell Row (5 x 5)

Metcon (Time)
10 Rounds:
6 Thrusters @ 40% of Front Squat 1RM
6 Burpees
rest 1 min

1. Worked up to 195 lbs.
2. 5 x 155 lbs.
3. 5 x5 x 195 lbs.
4. 15:46