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:

6 Pull-ups

6 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

November 24th, 2012

Workout of the Day

A. Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

B. Three rounds for time of:

275/185 lb Deadlift x 15 reps

Handstand Push-Ups x 20 reps

Pull-Ups x 25 reps

Double-Unders x 30 reps

C. Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

A. 195 - jerk felt good, right shoulder still really tight.  But it is getting better.

B. 32:33
Got 10 unbroken kipping HSPUs first round, a PR. HSPUs and pull-ups (could not seem to get my butter flys going STILL) were the slowest.  Double-unders (only 30? Crap!) also came hard.

C. Rowed 4K in 15:35

November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Muscle-Ups x 3-6 reps

Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.

B. 155, 185, 185, 165, 175, 185

Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks

C. Behind the Neck Jerk: 185, 195, 205 (f)

Same problem  as part B.

Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#

D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:

2 min Games Style BJ 20”/16”

2 min Pull ups (chin over bar/no butterflys)

2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)

Deadlifts surprisingly hard.