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 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5

July 11, 2013

Workout of the Day

1.  Metcon

AMRAP 12:

10 Burpees

25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM

b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM

c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM

Hang = at pockets

Low Hang = below knee

Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats

6 x 4 Back Squats, across

1. 8 rounds + 9 burpees

2. Complete based on 185 1-RM (100, 110, 120 lbs.)

3. 6 x 4 w/275 lbs.

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

July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.