May 27th, 2014

WOD

1. Work up to 1RM Squat Clean

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3.  Pendley Row, 3 x 5

4. Rings Dips, strict. Max reps x 3

5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest

1. 325 x 1

2. 115 x 9 x 3 explosive (plus red bands)

3. 3 x 5 x 205#s

4. 13, 13, 9

5. 22, 21, 22

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 

- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 

1. 195 #s

2. 10,8,8,7,6 (?)

3. 185#s

4. Complete

Jan 25th, 2014

WOD:

Warm-up: 1500m  row

1. Work up to a heavy-ish 5RM back squat for the day

2. With 90% of the today's 5RM, do 2 x 5 back squats
3. Work in 5 x 3 HSPUs, strict, between sets of back squats

4. For time:

30 squat cleans w/155 lbs.

1. 255 lbs.

2. 230 lbs.

3. 7:15

September 30th, 2013

WOD

1.    Metcon

For Time:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

1. 12:37

Scaled to 95# power snatch and 2 singles for every double-under (so 100 single rope jumps between each round.  Did a last set after the set of 2 reps.

2. Did 95 3 x (squat clean, 3 sec pause and jerk), then worked up over several sets to 165#s and did 3 sets of squat clean, 3 sec pause (no jerk) with that weight.

September 28th, 2013

WOD

1.    Metcon

3 RFT:

30 Squat Cleans, 95/65

30 Burpees

30 Abmat Sit-ups

1. 31:33

August 29th, 2013

WOD

1.    Metcon

"Sugar Daddy"

21-15-9 Deads, 225 lbs.

400m Run after each set of deads.

2.   Squat Clean and Jerk

5 x 1, OTM at 85%

1. 8:28

Scaled weight to 205 (shoulder and hip not 100%)

Went unbroken 21s and 9s.  Broke 15s 10/5

Runs so-so, but not bad for me/my level

2. Shoulder & hip still prevent going heavy.  Worked up to 145 for a couple of singles.  Got dizzy for some reason?

July 26th, 2013

WOD

1. Back Squat

3RM

10RM

2.  Metcon

10.9.8.7.6.5.4.3.2.1 of:

Squat Cleans, 135/95

200m Run after every round.

1. 3RM - 305

10RM - 255

2. 23:20

Squats weights felt super heavy today. Happy with Metcon time as both squat cleans and running are big goats right now.

July 22nd, 2013

Workout of the Day

1. Clean and Jerk

1RM

2.  Metcon

"Elizabeth"

21-15-9

Squat Cleans, 135/95

Ring Dips

1. 225# (pwr cln & jerk)

2. 9:29 (sqt cln)

Stopped at 225#s when I had a little bit of press out on the left side. Trying to work on improving my form on the olympic lifts this season vs. being all about the amount of weight lifted.  235#s is my max but I have not C&J'd more than 215 since I was in a car accident and tweaked my hip in Jan. of this year, so hitting 225 pretty well was very encouraging.

Elizabeth time was not a PR, but close to PR time and about 1 minute faster than when I did it in May.

Progress!

July 18th, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

100 Wall Balls

200 Double Unders

50 Wall Balls

100 Double Unders

2.  Clean and Jerk Technique

OTM x 10

2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.

2. Complete w/155#s (65%)

3. 315 lbs. across

July 13th, 2013

Workout of the Day

1. "Lift Up Moore"

5 RFT:

20 Lateral Barbell Burpees

13 Squat Cleans, 135/95

2. Extra:

- 3 x OHS across w/one second pause at the bottom

1. 31:24

Brutal for WOD me.  Embarrassed by my score, how much I rested, etc.

2. 115

July 9th, 2013

Workout of the Day

1.  Metcon

21-15-9

Deadlifts, 225/155

OHS, 135/95

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  3 Muscle ups

1. 12:07

OHS rough, as usual

2. Complete with 125 lbs./50% of 1 RM

Squat cleans felt rock solid after ‘rock bottom’ pause squats yesterday.

3. 3sets of:

10 burpees as fast as possible

2 minute rest

0:30, 0:28, 0:26

June 26th, 2013

Workout of the Day

1.  Squat Snatch

8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk

8 x 2, OT2M @ 85%

3.  AMRAP 8:

8 Thrusters, 95/65

8 Burpee TTB - set rings 6" above max reach

1. 155#s

2. 195#s

3. 4 rounds + 3 thrusters

June 19th, 2013

Workout of the Day

1.  AMRAP 8:

4 minutes of max rep Squat Snatch at 115/80

with continuous running clock change weights

4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:

Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats

6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

1) Squat snatch 23

Squat Clean & jerk 10

2) Box-jumps 5:32

Jump up & step down until I got to rounds of 9-6-3. Blew a rep about halfway thru the 15s and had to redo that round

3) Complete

June 18th, 2013

Workout of the Day

1.  Squat Clean and Jerk

10x1, OTM  - moderate weight.  think technique and speed not load.

2.  For time:

21-15-9

KBS, 70/53

Burpee

1. 165

Back was a little stiff so I kept the weight light

2. 5:29

June 15th, 2013

Workout of the Day

1.  OTM x 6

3 Squat Snatches at 75%

2.  OTM x 6

3 Squat Clean and Jerks at 75%

3.  3 RFT:

500m Row

7 Power Snatch, 175/115

12 Burpees

1. 135 lbs.

Did as singles/not unbroken (i.e. 1-1-1 each minute)

2. 175 lbs.

Did as singles

Got tough!

3. 11:37

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)

B. Five rounds for time:

3 HSPUs

5 strict chest to bar pull-ups

7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

May 25th, 2013

Workout of the Day

A. Establish a Max height box jump in 7 minutes

B. For time:

75 double unders

50 Kettlebell swings w/53#

20 95# squat cleans

50 double-unders

35 kettlebell swings

15 95# squat cleans

25 double-unders

20 Kettlebell swings

10 95# squat cleans

A. 47 inches

B. Time; 15:18

May 17th, 2013

Workout of the Day

1. OTM x 9

1 Snatches @ 85%

2. OTM x 9

1 Clean and Jerks @ 85%

4. 3 rounds of:

As many unbroken and quick 115# snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# squat cleans as possible

1-2 minute rest (between rounds)

1. Used 165#, felt pretty good

2. Used 200#, Felt heavy, but all complete

3. 11, 8, 8

A lot better!!! Still have to work on going a little heavier, but definitely feeling like I got my power snatch back!

4. 15, 16, 10

Still pretty rough when I get into the ‘teens.

May 7th, 2013

Workout of the Day

1. Back Squats

5 x 3 across (same weight)

2. ‘Elizabeth’

21-15-9 for time of:

135 lb. squat cleans

Ring dips

1. 305 lbs. all 5 sets

2. 10:25. About a 1:20 slower than my fastest time.  Rough day.

May 3rd, 2013

Workout of the Day

1. 3 x 5 Front Squat across

2. OTM x 9

1 Snatches @ 70%

3. OTM x 9

1 Clean and Jerks @ 70%

4. 3 rounds of:

As many unbroken and quick 115# Power Snatches as possible

1-2 minute rest (between rounds)

5. 3 rounds of:

As many unbroken and quick 95# Squat Cleans as possible

1-2 minute rest (between rounds)

6. Farmers Walk 200 meters

1. 245 x 5 OHS

2. Used 145#. Split Snatch

3. Used 165#,
4. 5 5, 5

Need to get better on these. 

5. 12, 12, 12

Not bad, but still need some work
6. 2 pood kb in each hand.  BARELY made it without dropping the KB once