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

June 24th, 2013

Workout of the Day

1.  Bench Press

1RM

2.  ARMAP 12

500m Row

15 Hand Release Push ups

15 Deadlifts, 185/135

3.  Toes To Bar

3 x max reps, strict - no kipping.

1. 285 lbs.

2. 3 rounds + 500m

Not super fast, but unbroken throughout.

3. 9-5-5

March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12

September 11th, 2012

Workout of the Day

A.  Take 10-15 minutes to build to a heavy Snatch

(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B.  Take 10-15 minutes to build to a heavy Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

C.  For 20 minutes, perform the following movements every odd and even minute:

Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM

Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM

A. 165 lbs (PR is 185)

Felt a little sluggish and failed a couple of times on 165.  I was not pulling under the bar enough/fast enough today.  Dropped back down to 155 and focused on technique and then came back up to 165 and got it.

B. 265 lbs.

C. 125 (75%) Power snatch x3 , 215 (80%) bench press x3

Focused on full extension and pulling myself under the bar on the power snatches.  Felt good to work the power snatch outside a metcon.  Been awhile for me.

Pre-WOD

Snatch assistance medley

Post-WOD

3x3 Snatch Push Presses w/115

Starting low and then adding each week.

July 17th, 2012

Workout of the Day

A. For Max Reps:

3 Minutes of Double-Unders

B.  In six sets or fewer, build to a 1-RM Bench Press

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets of singles.

C.  Eight sets for max meters of:

30 seconds max effort row sprint

Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

A. Skipped, foot still an issue

B. 295 lbs. (PR by 10 lbs.)

C. 169m, 173, 170, 171, 172, 169, 169, 168

March 8th, 2010

WOD:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Time 1:00:09

Deadlift 365 lbs.

Bench 230 (meant to do 240, used a 'light' bar, long story)

Power Cleans 185