June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk

4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets

3. 3 x 10 strict pull-ups with weight

4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.

2. 175#s/55% plus red bands

3. 26#s x 9, 6, 4

4. 9, 6, 4"

May 17th, 2014

WOD

1. Work up to 1 RM Press

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

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

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

May 9th, 2041

WOD

1. Work up to 1 RM Split jerk

2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. 2. DE Pull – Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

4. 3 x 10 to 12 Strict pull-ups

5. 3 x 5 Glue ham raises

1. 215 lbs.

2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.

3. 225 x 12 x 2.  Plus purple and red band.

4. 12, 8, 8

5. 5, 5, 5 with purple band

May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press

2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands

3. DE Pulls: Deadlifts 12 x 2, 50% + red bands

4. 3 x 10 chin-ups

5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.

2. 205#s 12 x 2 + red bands

3. 225#s + red bands 12 x 2

4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.

March 17th, 2014

WOD

Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:

 - 12 to 15 reps push jerks

 - max reps strict pull-ups

3. 3 rounds, not for time:

- GHRs 5-10 reps

- 4-5 pistols, each leg

1. 20, 20, 15/5 w/175 #s

2. 12, 12, 10 w/135

12, 10, 10 pull-ups

3. 7,6,6 w/red band

4 pistols each leg

May 15th, 2013

Workout of the Day

A. 3 rounds, not for time:

5 HSPUs

6-8 Weighted pull-ups

B. 7 minute AMRAP

5 Power Clean and Push-press w/115#s

7 Glute Ham Raises

C. Farmers Walk, 200 meters

A. 3 x 5 (lost balance first round, but others unbroken) HSPUs

3 x 6 with 30# DB

B. 5 + 3 PC and PPs

C. Complete without putting down KBs

October 26th, 2012

Workout of the Day

A.  Take 15-20 minutes to build to today’s 1-RM Snatch

B.  Take 15 minutes to build to today’s 1-RM Clean

C.  Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4-8 – 1 rep @ 95-105%

Rest 2-3 minutes between sets

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

A. 165 lbs. (power clean, failed a couple times trying to squat clean the same weight)

B. 225 lbs.

C. 220x3, 250x2, 265x1, 275x1, 275(F), 265, 265, 265 lbs.

D. 6, 8, 8

Snatch and clean felt off today, really struggling with these the last few months at 90% or better load.  Front squat felt better today than they have in a while.  GH Raises felt much easier than normal, probably an indirect sign that I was not loading up my hamstrings properly on the snatches anc cleans.

September 24th, 2012

Workout of the Day

A.  Six sets of:

Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch

Rest 2-3 minutes

B.  Five sets of:

Snatch Balance x 1 rep

Rest 2 minutes

C.  Back Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 8 reps @ 70-80%

Rest 2 minutes between sets.

D.  Three sets of:

GHD Sit-Ups x 20 reps

Rest 30 seconds

Glute-Ham Raises x 6-8 reps @3011

Rest 30 seconds

A. 115 lbs., 125, 135, 145(failed on high hang), 145, 150

These felt pretty good, need to work on sitting back on my heels.

B. 135 lbs., 145, 155, 165, 170

I was not really feeling up to going heavy on these today, but the technique felt really good. Bar felt solid over head.

C.5×265, 3×305, 1×325, 8×245, 8×245, 8×245

D. GHDs: Skipped

    GH Raises: 8, 8, 6

My abs are still smoked from GHD sit-ups and T2Bs on Friday.  I am sure they will be good to go in a day or two, but it was still a little painful to attempt even one GHD sit-up today.

August 31st, 2012

Workout of the Day

A.  Eight sets of:

Halting Clean Deadlift + Power Clean + Hang Clean + Front Squat + Jerk

Rest 2 minutes between sets

Build over the course of the eight sets to the heaviest load you can handle for this complex.

B.  Front Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 4 reps @ 80-85%

* Set 3 – 3 reps @ 85-90%

* Set 4 – 2 reps @ 90-95%

* Set 5 – 1 rep @ 95-98%

Rest 2 minutes between sets

C.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest 2-3 minutes between sets

A. 135, 155, 165, 175, 185, 195, 205, 205 (Fail@ hng cln)

B. 215x5, 245x4, 255x3, 265x2, 275x1

C. 7, 6, 6

Skills:  5 total rounds (2 before workout, 3 after) of 10 butterfly pull-ups, 1 strict + 2 kipping HSPUs

I think getting 205#s in the hang squat clean part of the complex is a 5# PR for me on that exercise. Everything felt pretty good today. First time front squats have felt good for awhile.

July 31st, 2012

Workout of the Day

A.  Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
Roll to Candlestick x 10 reps

B.  Every minute, on the minute, for 9 minutes:
Clean x 3 reps

Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM

C.  Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

D.  Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps

A.  TTB: 15/12/12

Pistols: 4 each leg x3 (weighted pistols were not happening today)

roll to candlestick: 10 reps x 3

B.Minutes 1-3 80%= 195#

Minutes 4-6 85%= 205#

Minutes 7-9 90%= 215#

Squat cleans. Could not go unbroken, did 3 singles each minute. These were brutal today after yesterday's workout

C. Back Squat

5@80%=305#

3@85%=325#

1@90%=340#

4×8@72%=275#

D. Skipped, will try to make up tomorrow.

My legs were done after the squat cleans. Did not do my back squats until later on in the afternoon.

June 1st, 2012

Workout of the Day

A.  Four sets of:

Front Squat x 4 reps

(perform all sets at 80% of your 1-RM)

Rest 2 minutes

B.  Five sets of:

Touch and Go Power Clean and Jerk x 5 reps

Rest 2 minutes

“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

C.  Four sets of:

Back Squat x 5 reps

(perform all sets at 70% of your 1-RM)

Rest 2 minutes

D.  Three sets, not for time, of:

GHD Sit-Ups x 12 reps

Glute-Ham Raises x 6-8 reps

A. 235 lbs., 4 x 4 (80% of 1-RM of 290)

B. 135, 145, 155, 165, 165, 175 lbs.

Felt kinda of clunky on these. Once I let go of the hook grip, it got better, then got a little clunky again at 165 the first time. Second time felt better, so I went on to 175. Need to be more smooth then fast and work push jerking the weight vs. push pressing it.

C. 265 lbs. 4 x 5 (70% of 1-RM of 375)

D. GHDs: 3 x 12

Glute Ham Raise: 8, 4/3, 4/2

Huge PR on GHRs. Could maybe do 1-2 before.