WOD 120522

BB Gymnastics

5X2 Clean & Jerk @ 85% – rest 60-80 sec. (225#)

Notes:

I have had forearm pain since the end of regionals.  It is not bad enough to where I cannot Snatch or C&J but it definitely makes it more difficult. 
The sets got better as I progressed.  First set was sloppy, the rest I dialed in the C&J.  I squat cleaned each time since I have more problems with speed under the bar than I do with anything else. 

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

1. 230#
2. 245#
3. 260#
4. 275#

Notes: Percentage is based off of last week’s 3RM (325#).  I felt good the entire squat session.  I definitely could have gone heavier each set.

Conditioning

“The (big) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

1. 4 + 1
2. 4 + 1
3. 4
4. 4
5. 3 + 10

Notes:

I felt slow the whole time.  Legs were toast, shoulders tight, forearms tight, slow elbows on cleans.  Tomorrow is a rest day.  I have been trying to catch up with WODs I missed.  Overall feel a bit run down, but I should feel good after one day off. 

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

Strength / Work Capacity

A. Front Squat 3-3-3-3-3 B. 3 rounds 4:00 AMRAP, rest 1:00 after each AMRAP Buy in: 1 Rope Climb, 15ft. Run 200m Remaining Amount of Time: 10 Air Squats 10 Push Ups A. 225, 245, 255, 265, 275 B. 9, 6+3, 4+13

Work Capacity

For Time: Swim 100m in Ocean 800m Run in soft sand 200 Air Squats 100 Hand Release Push Ups 100 KB Swings (53) Run 800m in soft sand Time: 32:38

Work Capacity

A. 3 RFT:
12 Muscle Ups
75 Air Squats

B. 21-15-9
KB Swing (70)
Burpees

A. 9:45
B. 4:18

Work Capacity

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 9:49

Strength / Work Capacity

Back Squat 5-4-3-2

Worked to 300# x 2 reps

Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#

Time: ?

Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to 235#

Then:
1-10 Ladder of 155# Clean and Jerk
1 round after each set of C&J:
5 Pull ups
10 Push Ups
15 Air Squats

Time: 20:20

Dynamic Strength / Work Capcity

10x2 Speed Squats @ 50%
blue bands attached for resistance

Weight used 155#

Then:
For Time:
10 HSPU
50 Squats
8 HSPU
40 Squats
6 HSPU
30 Squats
4 HSPU
20 Squats
2 HSPU
10 Squats

Time: 3:44

Work Capacity / Stamina

On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed

Time: 5:41

Then:

On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed

Time: 10:54

Rest 6 hours then:

5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#

Time: 8:41

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

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Benchmark "Murph" / Endurance / Stamina

For time:
"Murph"
1 mile run
100 Pull-Ups
200 Push ups
300 Squats
1 mile run

SEALfit style

Time: 1 hour 4 minutes 4 seconds w/ 30# vest and not partitioned.

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Report

• WOD TOD: 4:30pm
• Body: No sorness, head hurts from studying
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Stamina

50 Ring Push Ups
50 Turkish Get Up @ 35# KB (25x ea. side)
25 Pull Ups
50 Air Squats
50 Split Jerks @ 2x 44# KB
25 Pull Ups
50 KB Swings @ 53#

Time: 29:57

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Report

• WOD TOD: 5:30pm
• Body: Good, no soreness
• Sleep: 8 hours
• Power Lung: 3x10
• Fish Oil: 4 teaspoons this morning, 2 teaspoons before bed
• Static Stretch: Full body, light
• Foam Roll: Legs for 10 min.

Work Capacity

Tabata
Row
Bear Crawl
Dip Hold
Air Squat
Sit Up

Row: 66 cals total
Dip Hold: No failures
Air Squat: 19 reps
Sit Ups: 9 reps

Then:
100 Push Ups as fast as possible
50 four count flutter kicks

5x10 Strict Pull Up

Work Capacity / Stamina

3 Rounds for time:
20 Bear Complex @ 105#
30 Pull-ups
20 Burpees

Time: 37:03

Rest 2 hours then:
5 Rounds of 4 minute AMRAP, 1 minute rest:
4 Power Cleans @ 135#
8 Push Ups (chest to ground)
12 Air Squats

R1) 4 Rounds
R2) 4 rounds
R3) 3 Rounds + 4 Cleans + 8 push ups + 9 squats
R4) 4 rounds + 1 Clean
R5) 4 Rounds + 4 Cleans + 8 Push Ups + 1 squat

Strength / Work Capacity

Work up to heavy Power Snatch
Worked up to: 145#

Then:
1 minute max effort Push-Press @ 95#
2 minute max effort Double Unders
3 minute max effort: 5 Pull Ups, 10 Push Ups, 15 Air squats
5 Rounds

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Report

• Body: No Soreness, but I am exhausted
• Sleep: 4 hours, + 2.5 hour nap
• Nutrition: Pure Paleo
• Tomorrow's Projection: SEALfit

Benchmark "Cindy" / Strength / Stamina

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Rounds completed: 27 (PR)

Rest 3 hours then:

5x2 Push Press
Worked up to: 195#

Note: Failed rep 2 at 200#

Then:
4 Rounds for time of:
3 Handstand Push Ups on Parallettes
6 Deadlifts @ 275#

Time: 5:19

Note(s): HSPU were bad. ROM was off. This final WOD was done just to feel the grind and working through despite being exhausted from "cindy".

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Report

• Body: No soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: S.O.S. test / Squat Cleans

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

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Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time