Feb, 22nd, 2014

WOD

Warmup:

500m row

Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:

10 Wall ball shots

10 Burpee box jumps

10 Sumo deadlifts @ 135#s

1. 255 lbs.

2. 225 lbs.

3. 7:48

Feb 18th, 2014

WOD

Warm-up

1000m row

3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:

10 chest to bar burpees

15 box jumps

3. 3 rounds, not for time:

10 ring dips

10 hip extensions

Feb. 12th, 2014

WOD

Warm-up:
500m row
2x3 Sots Press with 65#s

1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets

2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)

3. 3 sets of 10 to 20 unbroken hip extensions


1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11

Feb 8th, 2014

WOD

Warm up:

1000m row

3x3 Sots Press w/65#s

1. Proceed through the sequence below completing as many reps as possible in 10 minutes of:

95 pound Power Clean, 30 reps

165 pound Power Clean, 30 reps

185 pound Power Clean, 30 reps

225 pound Power Clean, as many reps as possible

Cool down:

1000m row

1. 68 reps (8 PCs with 185#s)

Jan. 29th, 2014

WOD

Warmup:

1750m row

3x3 Sots press w/60#s

1. Work up to a heavy-ish 3RM Front squat

2. 3 x 12 hip extensions

3. 3 x 12 GHDs

Cool down:

1750m row

1. 235 lbs. 

2. 12, 12, 9/3

3. 12, 12, 12

Jan. 28th, 2014

WOD

Warm-up:

Row 1500

3x3 Sot's Press w/60#s

1. 21-15-9 for time of:

OHS w/95 #s

Box jumps, 24”

Pull-ups

Time: 10:41

Jan 10, 2014

WOD

Warm-up:

2k row

3 x 3 Sott’s Press

1. Work up heav-ish 5 Rep DL

2. 5 x max strict HSPUs with good form

3. AMRAP for 10 minutes (scaled from 20)

15 anchored sit-ups

21 deadlifts w/135#s

4. 5x5 weighted pull-ups

2K: 7:55

Sotts Press: 35# bar

1. 345x5

2. 3,4,3,3,3

3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

August 24th, 2012

Workout of the Day

A. Just one set, not for time, of:

Bridge-Ups x 1.1.1

(hold for 10 seconds, rest for 10 seconds)

20/15 kg Sots Press x 6-8 reps

(doesn’t need to be heavy)

Double-Unders x 50 reps

Scapular Wall Slides x 8-10 reps @ 3131

Tall Box Jumps x 6-8 reps

(build jump to roughly 85% of max effort height and step down between each jump)

B.  Every two minutes, for a total of 20 minutes (10 sets), perform:

Snatch x 1 rep

Build over the course of the 10 sets – e.g., 65% of 1-RM, 70%, 75%, 80%, 85%, 90%, 95%, 100%, 100+%, 100+%

C.  Three sets of:

Snatch Pull x 1.1.1 @ today’s heaviest snatch

(focus on mechanics and speed on the barbell)

Rest 2-3 minutes

D.  Front Squat

* Set 1 – 5 reps @ 70-75% of 1-RM…195 to 210

* Set 2 – 5 reps @ 75-80%...…210 to 225

* Set 3 – 5 reps @ 80-85%…225 to 240

* Set 4 – 4 reps @ 85-90%…240 to 250

* Set 5 – 3 reps @ 90-95%…250 to 265

* Set 6 – 2 reps @ 95-97%…265 to 270

Rest 2 minutes between sets.

A. Bridge-Ups - Done

20kg Sots Press x 8 reps

Double-Unders x 50 reps

Scapular Wall Slides x 10 reps @ 3131

Tall Box Jumps x 8 reps @ 41 inches

B. Full/squat snatch

120 lbs., 130, 140, 150 (F once, then got it), 160, 165, 170 (F once, then got it) 185, 190 (F), 190 (F)

Hit my PR weight, which I have not hit in a while.  Happy with that.  I got up and under 190 lbs. each attempt, just not with the bar in right spot and/or with soft arms/elbows.

C. 190 lbs.

D. 195 lbs. x 5, 215 x 5, 225 x 5, 245 x 4, 255 x 3, 275 x 1

Darn it! I did not look at the workout out notes again after I figure out my weights.  I did not even attempt 2 reps on set 6, thought it was 1 rep.