8/5/12

Take 15 minutes to build to a heavyish snatch

95 x 4
115 x 3
135 x 2
145 x 1
155 x 1
165 F

Just not a good day of snatching.  Whatever…

3 rounds for time:
400m run
6 snatch (155#)
6 MU

17:52

Snatching in my Inov8s is really hard.  Lots of Kinnicks on the snatches (knee down).  Felt like I was getting the bar really high just had trouble receiving it.  MU all 4/2.  Didn’t really push hard on the runs.

—4 min rest—

3 rounds
10 DL (315#)
15 HSPU
30 DU

8:52

DL all unbroken.  Kipped the HSPU.  DU easy.

Not a great day but that’s ok.

8/4/12

Aerobic threshold work.  Just under a 9 mile run: 59:21.  Every time I felt a bit fatigued / started slowing down, would take 2-4 minute rest and then go again.  Had to stop 2x.  Felt good.

8/3/12

3 rounds NFT

5 muscle ups
:30 L-Sit
40 unbroken double unders

EMOM 1 C&J
1-2: 170# - 70%
3-4: 185# - 75%
5-6: 195# - 80%
7-8: 210# - 85%
9-10: 220# - 90%
11-12: 235# - 95%

Front Squat
3 x 240 (80%)
2 x 265 (~90%)
1 x 285 (~95%)
5 x 195 (65%)
5 x 210 (70%)
5 x 225 (75%)
5 x 240 (80%)
5 x 255 (85%)

10 rounds:
:20 max KBS (32kg)
:20 max C2B pullups
:20 rest

Did this at about 75% given that I had another WOD right afterwards.  Maintained 8/5 pretty easily.

6:30pm class (only did part 1)

AMRAP 5: full clean & jerks @ 155#

31

Was fried after this.  Did a set of 3 to start (:13) and then finished minute 1 with a total of 8.  Just tried to hit 1 every 10 seconds.  Went 8-6-6-6-5.  Grace time would have been 4:47.  Didn’t want to do another 30 reps (even at 135#) so just called it a day.

8/2/12

6:30am track session with Witt

2 x 400m @85%
—3 min rest—

1:18
1:14

For time:
1600m (5:44)
—8 min rest—
1200m (4:14)
—6 min rest—
800m (2:50)
—4 min rest—
400m (1:12)

Disappointed with how hard today felt and the times I got.  Really think I can get my mile down to low 5’s on a good day.  Today was just a struggle.  That 800 sucked AND it was slow…I guess every day is not a PR day.  Glad we got out the track though.

8/1/12

3 rounds NFT
10 KB snatches (32kg)
4 skin the cats
8 strict T2B (3010)

Surprisingly hard.

5 x power press/jerk (x3 reps)

185
195
205
210
210

4 rounds:
In 3 minutes:
500m row
Max HSPU
—3 min rest—

21, 21, 19, 17

Kipping the whole way through.  Did my best to stay on the wall for the entire time.

7/31/12

3 rounds not for time:

T2B (12-13-15)
Pistols x 10 (working on form)
Candlestick to standing x 10

EMOM Clean x 3
3 min: 205
3 min: 215
3 min: 225

Last 3 minutes were hard but didn’t miss any reps.

Back Squat:
285 x 5
305 x 3
335 x 1
270 x 4 x 8

335 felt great.  Last 4 sets were challenging.

3 x NFT
8 glute ham raises (20X1)
20 GHD Situps

1 mile TT: 5:34

Long hard day.

7/30/12

2 position snatch (high hang, mid-thigh)
115
135
140
145
145
150
—2 min rest—

Strict Press
95 x 5
115 x 5
135 x 5
165 x 2 x 3
170 x 2 x 3
120 x 10

3 rounds
Ring dips (20X2) x 10
—30 sec rest—
weighted strict C2B pullups x 8 (15#)
—30 sec rest—

For time:

100 double unders
5 OHS (135#)
75 DU
10 OHS
50 DU
15 OHS
25 DU
20 OHS

8:43 * PR

Did this on 9/8/11 RX for the first time in 9:48.  Very happy I continue to improve, especially with things like the OHS that is still a work in progress.

7/29/12

Complete rest day

7/28/12

3 rounds NFT

2 rope climbs (arms only, started seated)
5 x dragon flags

10 HSPU
15 box jumps (24”; games)
20 shoulder to overhead (155#)
25 pullups
30 double unders

AMRAP 4
1 rounds + 3 HSPU
—4 min rest—
AMRAP 6
1 round + 1 S2O
—4 min rest—
AMRAP 8
1 round + 9 S2O

HSPU and S2O just got hard.  Did the first round of S2O in each piece 7-5-4-4…

7/27/12

3 rounds NFT

5 muscle ups
Strict HSPU (12-10-10)
L:sit (:30-:30-:35)

EMOM Clean & Jerk x 1
1-2: 160#
3-4: 170#
5-6: 185#
7-8: 195#
9-10: 210#
11-12: 220#

3 rounds
5 clean pulls (245#)
-60 sec rest-
5 supinated grip weighted strict C2B pullups (30#)
-60 sec rest-

Front Squat
240 x 3
260 x 2
280 x 1
185 x 5
195 x 5
210 x 5
225 x 5
240 x 5

Legs didnt’ feel great today but got through it.

7/26/12

Active Rest Day

1 hour power yoga class

7/25/12

Franklin Hill Sprints x 6 (every 6 minutes)

:45
:45
:46
:46
:46
:46

Hard but consistent.

3 rounds NFT
handstand walk for max distance
6 x bridge ups
10 x v-ups

Work to heavy split jerk:

135 x 3
155 x 2
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1

8 round:
Bench Press x 3 (185 - 65%)
—45 sec rest—
Bent over row x 5 (135#) - 21X0
—45 sec rest—

Could have gone a bit heavier on the row but was focused on maintaining the prescribed temp.

7/24/12

3 rounds NFT
T2B (12-13-14)
Double unders x 40 unbroken
Standing to candlestick x 10 (I suck at these)

EMOM for 12 minutes: 2 cleans
4 min x 205 (80%)
4 min x 215 (85%)
4 min x 230 (90%)

5 rounds:
:20 max ground to OH (135#)
:10 OH bar hold (135#)

7,4,4,4,4

OH bar hold was taxing given my shoulder inflexibility.  Super lordotic.

Back Squat:

5 x 280 (80%)
3 x 300 (~85%)
1 x 330 (92%)
3 x 10 x 255 (72%)
—2 min rest—

2 min rest between sets really caught up in those last 3 sets.

7/23/12

3 position snatch (ground, mid-thigh, high-hang)
115
135
135
135
135
140

Funny enough ground was the most challenging.  Probably don’t stay over the bar long enough so I can end up receiving too far forward.

Press
95 x 5
115 x 5
135 x 5
165 x 3 x 3
115 x 10

4 rounds
Max ring dips (20X2 - 2 second hold at the top with full turnout)
—30 sec rest—
Max strict C2B pullups
—30 sec rest—

Dips: 10, 7, 5, 5 (these got really challenging with the tempo / strict)
PU: 8, 7, 5, 6 (reverse grip for all sets)

For time:
500m row
50 KBS (32kg)
30 C2B pullups
500m row

9:22

Just not pleasant.  Did KBS 16-14-11-9 and C2B were just slow sets of 4-5.  Last row sucked.

7/22/12

10am class

For time:
30 KB snatches (24kg)
400m run
40 burpees
800m run
80 double unders
800m run
40 burpees
400m run
30 KB snatches

19:38

Did KB snatches 15/15 both sets.  Burpees just moved through…