August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

November 20th, 2012

Workout of the Day

A.  Five sets of:

Muscle-Snatch x 1 rep

Rest 60-90 seconds

B.  Four sets of:

Snatch x 2 reps @ 75-80%

Rest as needed

C.  Four sets of:

3-Position Clean @ 70%

(high hang, mid-thigh, floor)

Rest as needed

D.  Three sets of:

Clean Pull x 3 reps @ 95-100% of 1-RM Clean

Rest 60 seconds

Toes to Bar x 12-15 reps

Rest 60 seconds

A. 115#s, 125, 135(F), 135(F), 115

B. 145, 150, 150, 150#s (75-80%)

C. 175 (70% of 250#), all full cleans.

D. 245#x3x3

12/12/12 (as long as I could go UB today with good form)

My right shoulder is still a little off, but better. I did not have a lot of pop for the muscle snatches today. I really need to work on that lift.  Snatches and 3 position cleans felt a little better, especially during the last 2 sets of each.