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. 

WOD 120518:

WOD 120518:
BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
10 minute AMRAP of:
100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 32/24kg

BB Gymnastics
1) 235#
2) 190#

Strength
1a) 210# (Failed rep 5 on set 3)
1b) 4-3-5-4 (failed rep 6 strict HSPU set 2)

Conditioning

 2 + carry + 5 MU + 1 KBS

20120516

BB Gymnastics
1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.

Strength
1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

BBG
1) 250
2a) 205
2b) 275

S
1) 235 x 18 

120410

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K

BB Gymnastics
1) 5x1 @ 145#
2) 5x1 @ 205#
3) 3x2 @ 235#

Conditioning
 Elizabeth: 6:42

4+ Hours Later:

5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

ME UB MU: 12
EMOM: 3x UB completed

Strength / Stamina / Benchmark "Linda"

A. Press 3-3-3+
B. Deadlift 3-3-3+
C. "Linda"
10-1
Deadlift 1.5 BW
Bench Press 1x BW
Clean .75x BW

Weight used:
DL: 255
BP: 170
CLN: 127

A. 137 x 6
B. 370 x 8
C. 15:44

Work Capacity / Stamina

For Time:
Run 200m
45 Wall Ball (20)
25 KB Swings (70)
45 Double Unders
25 Push Jerks (135)
45 Box Jump Overs (24)
25 Power Cleans (135)
45 Burpees
25 Ring Dips
45 Toes to Bar
Run 200m

Time: 22:43

Strength / Work Capacity

A. Power Clean 3-3-3-3-3

B. Back Squat 5-3-1+

C. AMRAP 12:00

Unbroken Front Squat Ladder 1-3 @ 60% 1RM

A. 250#

B. 282 x 10

C. 12 + 3

Work Capacity

A. 8-6-4-2

Power Clean @ 205#

Muscle Ups

B. 5 RFT:

10 Box Jumps @ 38"

20 Unbroken Wall Ball @ 20#

40 Unbroken Double Unders

A. 4:30

B. 12:24

Strength / Endurance

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Strength / Work Capacity / Stamina

A. Press 5-5-5+

B. Deadlift 5-5-5+

C. 5 RFT:

5 Power Cleans @ 205#

5 Push Press @ 165#

Rest 10:00

D. AMRAP 10:00

1 Rope Climb, 15ft.

8 HSPU

10 Toes to Bar

A. 120 x 10

B. 340 x 14

C. 6:52

D. 5 + 6

Work Capacity

AMRAP 20
2 Muscle Ups
4 Tire Jumps (2 tires stacked, about 40" total)
8 Power Clean (155)

12 + 1

Work Capacity / Team Workout / Strength

Team "Nasty Girls"
For time: (Teams of 4)
75 Pistols
40 Power Cleans, 155 / 95
21 Muscle Ups

time: 5:00

Rest 5:00

5:00 to 1RM Thruster (from the ground)
Worked to 240# (PR)

Rest 5:00
5 Attempts per member @ AMRAP Pull Ups
40-32-20-18-17

Total: 127

5 Attempts @ 3RM OHS
205 x 3 (PR)

Rest 2 hours then:

Back Squat 5-5-5+ (5-3-1 cycle)
245# x 16 reps

Bulgarian Split Squat 5x7-9
Worked to 140# x 9 reps

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

Work Capacity / Stamina

For Time:
30 Power Snatches (135)
30 Front Squats (135)
30 Power Cleans (135)
30 Burpees

11:42

Then:
3 RFT:
7 Deadlifts (315)
7 Box Jumps (30)

3:11

CF Games Open 11.5

AMRAP 20:00
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#

11+1 completed

Benchmark "Wittman"

Seven rounds of:

• 1.5 pood Kettlebell swing, 15 reps
• 95 pound Power clean, 15 reps
• 15 Box jumps, 24" box

Time: 16:49

CF Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

9+15

Benchmark "Hammer"

Work Capacity / Strength / Stamina

5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run

Time: 10:25

Rest 15:00

Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#

Rounds: 10

Rest 3 hours then:

5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups

Time: 19:35

Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...