12/15/12 Forced Rest

Dr. Daniel Dock continuing education course.

12/14/12

CORE
GHD Sit-up - 3 x 10
GH Raise - 3 x 10
2 x Maxrep t2b
24, 22

OLYMPIC
Rack Jerk - 1 x 5 (60%), 1 x 3 (65%), 1 x 1 (70%), 1 x 5 (65%), 1 x 3 (70%), 1 x 1 (75%), 1 x 3 (75%), 1 x 1 (84%)
150, 160, 170, 160, 170, 185, 185, 205

Push Press - 1 x MaxRep @ 155 - 14

STRENGTH
Front Squat - 5 x 5 (build to moderate - this should not be a 5RM)
185, 195, 205, 205, 205

Good Morning - 3 x 5 (moderate) 100

CONDITIONING
8min AMRAP - work at ~85%
8 KB Snatch (each arm) @ 53#
8 T2B
16 Push-ups, feet elevated on 45# plate
Rounds: 4+3 t2b

12/12/12 Birthday WOD

Isabel
Time: 4:21

12/11/12 PM

EMOM for 10min
7 HSPU (15# plate deficit)
8 KB Swing @ 62
5 full rounds at 15#
5 rounds no defiicit, hspu were 2,5,3,4,5, full KBS

12/11/12 AM

OLYMPIC
Power Clean + Hang Squat Clean - 5 x 1 + 2 (work to heavy)
165, 185,205,225,235(fail)


Jerk - 3-5 x 1 (65%), 3 x 1 (work to heavy)
135x3, 3x165x1, 205,235,255(fail)

Work at 65% until technique feels sharp then work up to heavy in 3 sets

STRENGTH
Strict Press - 3 x 8 (72%) 135

CONDITIONING
3 Rounds
250m Row
6 Hang Clean & Jerk @ 155
8 Burpees
10 Box Overs
250m Row
Rest 5min

R1: 3:21
Dropped to 135 C & J for last 2 sets
R2: 3:17
R3: 3:33

12/10/12

OLYMPIC
Every 30 seconds complete 1 Power Snatch. Start with 55% and increase weight by 20# every-other set. The ladder stops when you cannot complete a Power Snatch in the 30 second window. (e.g. Complete 2 reps at 55%, add 20# complete 2 reps, add 20# complete 2 reps...)
95,115,135,155,175

STRENGH
Squat 5 x 2 (work to heavy) 235,255,275,295,295

Kang Squat 3 x 3 (light)
95,115,115

CONDITIONING
4 Rounds of:
30 Double Unders
10 OHS @ 135
5 Muscle-up
Time: 12:48

12/9/12 rest day

Day with The Kid