October 12th, 2012

Workout of the Day

A. Five sets of:

Snatch Balance + Overhead Squat

Rest 2-3 minutes

B. Six sets of:

Close-Grip Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 5 reps with set 2 load

* Set 5 – 3 reps with set 3 load

* Set 6 – 1 rep (heavy)

Rest 2-3 minutes

C. For time:

30 Man-Makers (55/35 lbs)

Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

A) 135, 145, 155, 165, 175

Not sure which type of snatch balance is RX’d here, but tried to do as little heaving as possible. Matched my PR I think.

B) 215 lbs. x 6

235 x 4

250 x 2

235 x 4 (barely)

245 x 2 (again, barely)

260 x 1 (5# less than PR)

Might have pushed the amount the weight used on the first sets a little too hard

c) 8:39 w/45 lb. dumbbells

About a 1 minute PR from last time we did these. I think I could probably have been done a little faster if I was a little more mentally tough on this WOD (translation - John, stop being such a pussy!)

September 21st, 2012

Workout of the Day

A.  For time:

185 pound Clean and jerk, 30 reps

B.  Five sets of:

Close-Grip Bench Press x 5-6 reps

Rest 90 seconds

Toes to Bar x 12-15 reps

(keep these quick and unbroken)

Rest 90 seconds

C.  Three sets of:

Weighted Dips (Stationary) x 8-10 reps @ 20X2

(hold for two seconds at the top)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

A. For time:

185 pound Clean and jerk, 30 reps

Time: 5:59

B. Close-Grip Bench: 185×6, 205×6, 225×5(a little ugly), 215×5, 215×5

T2Bs unbroken: 15, 15, 15(started to lose some speed), 12, 9(lost speed and kip rhythm)

C. Tempo Dips: 10#sx10, 20#sx8, 20#x8

GHDs: 20, 20, 20(last 5 reps were pretty slow, pretty quick pace on the prior sets)

Sorry about deviating from the program. The 30 C&Js w/185s came up on the main site and in our gym recently and I just really wanted to test myself on it. Huge progress on a heavier weight WOD like that between when I started following the competitor’s blog late last year and now. Thanks CJ Martin!