May 30th, 2014

WOD

1. Work up to 1 RM Bench

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets

5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

6. 3 x 15 strict pull-ups
7. 3 x 10 reps of Back extensions

1. 285

2. 44.25"

3. 2.2.2 @ 41"

4. 175 x 12 x 2. Plus red band.

5. ***skipped***
6. 15, 10, 8

7.  1x10

May 23rd, 2014

WOD

1. Work up to 1 RM Push Press

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets

5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

6. 3 x 10 reps of Back extensions

1.215

2. 42.5”

3. 2.2.2 @ 38”

4. 165 x 12 x 2. Plus red band.

5. 105 x 9 x 3.  Plus red band.

6.  3x10

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8

2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:

30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)

90 second rest

4. Not for time:

3 rounds of:

10 GHDs

10 Hip extensions

50 single-unders

Warm-up 2k in 7:55

1. 205 x 2

2. 12,10,10,12,10

(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)

3. 15, 15, 14, 14,14

4. Complete

First time working with jump rope in a long time.

Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.

Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.

September 6th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds

3. 3 x 10 Back Extensions 

1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)

August 17th, 2013

WOD

Felt a little wiped out and also in need of a heavy/strength day with a little lower intensity/volume.

1. Work up to a 5 RM Front Squat

2. Light snatch grip Romanian DLs

3: Tabata push-ups

4. Tabata ring rows

5. 3 rounds, not for time, of:

10 Hip extensions

10 back extensions

1. 255 lbs. x 5 (matched PR). 
I thought I got 265, but I think I may have miscounted the plates and only got 265#s

I was going to go for a set of 3 reps, but I was feeling pretty good at 3 reps so I went for 2 more and they felt pretty solid.  But my right lower back was feeling sore, so I stopped there (I was going to drop to 90% and then do 4 more sets)

2. Back still tight, so stayed really light at 135#s

3. Hit 15 reps the first 2 rounds, then dropped off and last few were 7 to 8.

4. Got 8 to 10 reps the first couple of rounds then dropped off to 4 reps

5. Done