5/30/14

A. TnG Deadlift w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

295

Felt slow in last 1/4 of the rep.

B. Hng Power Clean - 3,3,3,2,2; rest 3min (heavy across)

185, 205, 215, 225, 235

This felt real sloppy and slow

C. BB Hip Thrust - 5 x 5-6 tough reps; rest 2:30

185, 205, 225x3 sets

+

15 Clean Grip Axle Deadlift @ 135#

5 Axle STOH @ 135#

AMRAP UB Muscle-ups

Rest 2min

x4

Number of muscle ups:

R1: 11

R2: 8

R3: 6

R4: 4

Ub on all sets everything. Grip limiter

2/22/13

AM
A. Jerk Drills (Footwork, Split Press) - 3 x 5 (light)
B. Clean & Jerk - 3 x 1 (65% of 1RM) 165
C. Snatch Drills (Snatch DL + Hang Snatch) - 3 x 2 (light)
D. Snatch - 3 x 1 (65% of 1RM) 125
+
For time:
25 HR Push-ups
50 Double-unders
20 HR Push-ups
40 Double-unders
15 HR Push-ups
30 Double-unders
10 HR Push-ups
20 Double-unders
Time: 3:44

PM
On the minute for 16min:
Odd - Banded Back Squat – 8 x 3 (light, fast, explosive) 135
Even - Banded Dead-lift - 8 x 3 (light, fast, explosive) 155
+
4 Rounds of:
12 Box Jumps @ 24”
10 Toes-to-bar
8 Hang Poewr Snatch @ 95#
Time: 4:10

WORKLOAD = 1014.8

12/22/12

OLYMPIC

Hang Power Clean - 10 x 3 @ 72% of HPC; every 30 seconds
190

Push Jerk - 10 x 3 @ 72% of P.Jerk; every 30 seconds
155

STRENGTH

Banded Deadlift - 6 x 3 @ (BB Weight = 50% of Clean + black bands); every 60 seconds
135 + bands

CONDITIONING

12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Power Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 T2B
9 Wall Ball 30
10 C2B Pullups
11 HSPU
12 Front Squats @ 135 (no racks)

Time: 34:33

10/18/12

Thursday 121018

STRENGTH

(1a) Banded Deadlift 3 x 8 (30,40,50% by round) - 127, 170, 217

Rest 60 seconds

(1b) Sled Sprint 3 x [2 x 15m / 30 rest] (add 45#)

Rest 90 seconds

Notes:

For the banded deadlift - total weight (band + bar) should be approximately 30% band and 70% bar. 2 x Green bands add around 90# of resistance at lockout, scale accordingly.

For the sled pull, complete two sled sprints 60 seconds after completing each set of deadlift. Rest 30 seconds between each sled sprint.


CONDITIONING

2012 CrossFit Open Workout #5 (12.5)

7 min AMRAP (for total reps)

3 Thrusters @ 100

3 Chest to bar Pull-ups

6 Thrusters @ 100

6 Chest to bar Pull-ups

9 Thrusters @ 100

9 Chest to bar Pull-ups...

(continue adding 3 reps each round until time is up)

Total: 97 (7 thrusters into 18)

9/25/12

Part 1

OLYMPIC

1a. Power Snatch + Snatch – 6 x 1+1 (work from 65% to 75% in sets of 2)
120, 123, 130, 133, 135, 140

2a. Power Clean + Power Jerk – 5 x 1+1 (75%) - 190

STRENGTH

3a. Banded Deadlift – 4 x 3 (moderate; fast) - 135 w Black bandsx2, 155x2 Black

[4a. Strict Press 4 x 5 (heavy) - 115, 135, 145, 150, 155

[4b. Pendlay Row – 4 x 5 (same as strict press)

GYMNASTICS

8min Alternating EMOM:

3 Muscle-ups + AMRAP Double-unders
R1: 45
R2: 38
R3: 28
R4: 26


7 HSPU (2” deficit) + AMRAP Double-unders
R1: 17
R2: 12
R3: 16
R4: 0 (7hspu)

(if you fail to complete a round, rest one minute and continue)

9/21/12

OLYMPIC

1a. Snatch Balance + Overhead Squat 4 x 1 + 3 – start light, work to heavy
135, 165, 185, 205(2 ohs)

2a. Snatch 5 x 2 @ 80% of Tuesday’s snatch - 150

STRENGTH (as a superset)

3a. Banded Dead-lift (just like you requested Preston) 5 x 3 @ 60% - 245

these should be fast reps, not necessarily touch and go but explosive from floor to hip

3b. GHD Sit-up 5 x 8

(this is an open/close superset, let me know how this goes)

CONDITIONING

Murph - Benchmark WOD

1 mile run

100 Pull-ups
200 Push-ups
300 Squats

1 mile run

Time: 39:40

7/11/12

Strength - ME Deadlift
1a. Deadlift 5 x 4 - work to 4RM
225, 275, 315, 335, 355

1b. Banded Deadlift - 5 x 4 - 135 for 4 sets, 185 on last

Strength - Endurance Pull Push
2a. Strict Pull-up 3 x MAXreps - rest exactly 60 seconds between sets
17, 11, 8

2b. Ring Dips 3 x MAXreps
20, 11, 9