WOD 120519:

BB Gymnastics
1) 12 minutes to establish a 1rm Snatch.
2a) 4X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Snatch Pulls – heaviest possible, rest 60 sec.

Conditioning
Run 800m
9 Back Squats @ 275/185#
18 DB Push Jerks @ 60/40#
Run 800m
7 Back Squats @ 275/185#
14 DB Push Jerks @ 60/40#
Run 800m
5 Back Squats @ 275/185#
10 DB Push Jerks @ 60/40#
For time.

BB Gymnastics:
1) 185# (Shoulders are shot from yesterday)
2a) 205#
2b) 215#

Conditioning:
17:53

Sunday

WOD 120516:

BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – rest 60 sec. DEMO VIDEO

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

Strength
1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec. DEMO VIDEO

BB Gymnastics
1) 105#

Note(s): Worked on speed and efficiency

1a) None (forearm pain in left arm)
1b) 115#

Make Up WOD

BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1


 BBG
1) 175#
2a) 235#
2b) 180#

20120515

BB Gymnastics


1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 1 Snatch @ 90%
3) 1 Snatch @ 95%

Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

1) 175
2) 185
3) 195

1a) 205
1b)  9, (Fail at 5, 5 kipping), 4, 6

Outlaw Make Up

BB Gymnastics/Conditioning
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

Strength
1) 1X20 Back Squat
 Conditioning (2 parts)
Part 1-
3 rounds for time of:
21 11′ Wall Balls 20/14#
21 T2B
-Then (no rest)-
10 minute AMRAP of:
3 Deadlifts 345/225#
3 Rope Climbs
30′ DB Farmer Carry 100/70#

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.

BB Gymnastics
completed

Strength
1x20 @ 225#

Conditioning
Part 1) 7:35
Part 2) 3 + 5

WOD 120418

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
Strength
1a) 3 X ME Bench Press @ 75% – rest 60 sec.
1b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

Conditioning
25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
For time.

Group 3 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 HR Pushups
30 Double-Unders


BB Gymnastics:
155# Snatch
196# Clean and Jerk

Strength
1a) 11-9-8 (175#)
1b) 10-6-5

Conditioning:
16:57

 G3 Conditioning
4 + 12

120411

 Outlaw

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
Conditioning (pain threshold training)

5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

BB Gymnastics
1.  175#
2.  210#
3.  Not enough time

Conditioning: 
28:59 total time (Balls...)

A.  Clean and Jerk a heavy single
B.  "Helen"
Run 400m
21 KB Swing (53)
12 Pull Ups

C.  Snatch a heavy single
D.  Front Squat 6 x 2 @ 235#

A. 245#
B.  7:49
C.  185#
D.  complete

Strength / Work Capacity

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

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 / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Strength / Work Capacity

Snatch heavy single
Worked up to: 70kg. 154#

Clean and Jerk heavy single
Worked up to: 105kg. 231#

Rest 9 hours then:

“The Lullaby”

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 3 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

(total time minus the rest.) = 20:33

Strength / Team Workout

Snatch x 1 x 8 @ 90%

Clean and Jerk heavy single in 8 attempts
245# PR

Front Squat
2x3 @ 205#
2x3 @ 225#

Then:

Teams of 2 w/ one person working at a time:
200 Double Unders
50 HSPU
100 Burpees
100 Pull Ups
100 Deadlifts
50 Push Ups
200 Double Unders

Strength / Work Capacity / Stamina

Work up to heavy Snatch

Worked up to 165#

Then:

3 Rounds for time:

3 Clean and Jerks @ 185#

6 Standing Broad Jumps @ 7ft. each

Time: 1:59

Rest 3 hours

Complete as many rounds as possible in 16 minutes

8 Chest to Bar Pull Ups

8 Pistols alternating

8 Deadlifts @ 185#

Rounds/Reps completed: 10 + 8 reps

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

Report

• WOD TOD: 3:30, 6:30
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 3x10
• Fish Oil: 3 tsp. am, 3 tsp. pm
• Static Stretch: full body 10 minutes
• Foam Roll: none
• MWOD: repeat

Strength / Work Capacity

Work up to heavy Snatch
Worked up to: 155#

Work up to heavy Clean and Jerk
Worked up to 225#

Then:
21-15-9 rep rounds for time of:
225lb. Deadlift
135lb. Overhead Squat

Time: 14:00

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

Report

• WOD TOD: 5pm
• Body: No soreness
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Strength / Work Capacity

Snatch
5x2 @ 145#

Then:
4 TGU each side @ 65# Barbell

Then:
3 Rounds for time of:
250m Row
15 GHD Sit Ups
10 Power Snatch @ 115#

Time: 13:33

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

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

Report

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

Strength / Work Capacity / Swim

Snatch heavy single:
Worked up to: 160#

Then:
For time:
400m Medball Run @ 20#
50 Thrusters @ 75#
50 Double Unders
50 KTE
400m Medball Run @ 20#
30 Thrusters @ 75#
30 Double Unders
30 KTE
400m Medball Run @ 20#
15 Thrusters @ 75#
15 Double Unders
15 KTE

Time: 23:46

Rest 3 hours then:

4 x 50 yard freestyle sprints
3 min. recovery between intervals

40, 41, 43, 43

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

Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Swim / Strength / Benchmark "Kelly"

CSS 5x50
Freestyle 3x100
Then:
5x100m Freestyle Sprints
2 min. rest between intervals

Cool Down: Brick swims, Underwater work

Then:
Work up to Heavy Snatch
Worked up to: 155#

Rest 1 hour then:
"Kelly"
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots @ 20#

Time: 31:35

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

Daily Report

• Today's Motivation: Started Reading the "Art of War" To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting.
• Body: 10. Rest day yesterday helped a lot
• Sleep: 8 hours
• Nutrition: 7. I had some cliff builder bars and some sugar
• Notes: Swimming went well today. I have taken some time off from the pool. It felt great to get back in there.
• Tomorrow's Projection: Body weight calisthenics, CSS development, brick diving, brick walking.

Strength / Work Capacity

Back Squat 5x3, 3x1

Worked up to 283# on singles

Then:
For time:
100 Box Jumps @ 30"
Every minute do 3 Deadlifts @ 135#

Time: 7:30

Rest 1 hour then:
Snatch
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x1 @ 85%

For time:
400m Run
21 Snatches @ 95#
21 Ring Push Ups
400m Run
15 Snatches @ 95#
15 Ring Push Ups
400m Run
9 Snatches @ 95#
9 Ring Push Ups

Time: 15:01

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

Daily Report:

Today's Motivation:

The really unhappy person is the one who leaves undone what they can do, and starts doing what they don't understand; no wonder they come to grief.

Johann Wolfgang Von Goethe
1749-1832, German Poet, Dramatist, Novelist
more famous quotes

Body: 90%. A bit tired today but felt good through both workouts
Sleep: 8 hours
Nutrition: 90% Paleo. 1 cliff bar
Notes: Good day to train. I felt solid during the snatch workout. I felt slow during the box jumps though. 30" seems high now.