120416

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

 Performed at 145#

Conditioning
For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Time: 17:01

Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Work Capacity

For time:
All with a (95/65#) bar complete:

50 Power Cleans

40 Front Squats

30 Push Jerks

20 Power Snatches

10 Burpee squat clean and jerks

500m Row

Time: 13:20

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05

Strength / Work Capacity

Snatch heavy single
Worked to 145#

Then find 1rm Overhead Squat
Worked to 215#

Then:
Dead lift AMRAP @ 70%
3 unbroken sets to failure

13, 12, 12 rep rounds

Then:
3 rounds for time of:
500m Row
21 Double Unders
7 Shoulder to Overhead @ 165#

Time: 12:09

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A

Work Capacity

3 Rounds for time w/ 30# vest:
500m Row
21 KB Swings @ 70#
15 Pull Ups

Time: 20:46

Note(s): Body, Nutrition, Sleep Reports are coming back. I need to start logging this again.
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Report

• Body: Core is sore. Legs tired.
• Sleep: 7 hours

Work Capacity

Row 500m AFAP then:
3 rounds of:
Run 400m
21 Pull Ups
7 Clean and Jerk @ 135#

Time: 15ish minutes

Notes: Did not have accurate time because class was starting.

IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16

Swim / Work Capacity / Stamina

Combat Sidestroke techniques
Swim 5x50 CSS

Slowest: 1:06
Fastest: 1:01


For time:
Row 100 meters
15 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 500 meters
5 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 100 meters
15 Squat Snatch @ 115#

Time: 19:06

Rest 30 minutes then:
For time:
Run 400m w/ 20# Ball
50 Ring Dips
Run 400m w/ 20# Ball
50 Walking Lunge Steps w/ 45# Plate
Run 400m w/ 20# Ball
50 Ball Slam @ 30#
Run 400m w/ 20# Ball
50 Push Ups
Run 400m w/ 20# Ball
50 Burpees

Time: 26:33

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Report

• Body: No soreness
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo
  
• Tomorrow's Projection: Rest Day

Work Capacity

Complete as many rounds as possible in 20 minutes of:
500m Row
10 Power Snatches @ 95#
20 Box Jumps @ 20"

Rounds: 4

-------------------------

Report

Body: 10. 2 days off helped a lot
Sleep: 9 hours
Nutrition: 7. Some chocolate
Notes: Rowing needs to improve.
Tomorrow's Projection: Interval Swimming

Work Capacity

For time:
Row 500m
21 OHS @ 115#
21 Box Jumps @ 24"
Row 500m
15 OHS @ 115#
15 Box Jumps @ 24"
Row 500m
9 OHS @ 115#
9 Box Jumps @ 24"

Time: 22:38

Then Later:
21-15-9 reps for time of:
Burpees
Double Unders

Time: 3:22

Work Capacity

3 Rounds for time of:
500m Row
10 Clean and Jerk @ 135#

Time: 14:37

Note(s): The workouts have been at high duration and work and are gradually getting shorter. I have been transitioning to couplets and triplets for WODs usually with some sort of BW / W lifting combination. Half of February will be getting my raw strength and power back. The past month I have seen what I have lost and what I have kept. Now I will hammer what I suck at... again.

Work Capacity

5 Rounds for time of:
500m Row
7 Thrusters @ 135#

Time: 23:45