2/10/15

Still got the sinus action. Came in to do a little weight but not breathe too hard.

5 strict hspu

5 kip hspu

5 reps each of:

Split jerk: 95, 135, 165, 185, 205

Straight into Back squat same weight

5 dl

3 powerclean

1 front squat

135, 165, 185, 205

12/20/14

A. Snatch Pull x1 + Power Snatch x1 - 6 heavy sets of the complex; rest as needed

155, 165, 155, 155, 165(miss snatch),  165

This was good work

B. Clean Pull x1 + Power Clean x1 - 6 heavy sets of the complex; rest as needed

185,195,205,215,225,235

These feel so much better than the snatch

12 Days of Christmas (for time)

1 x 100m Run

2 x Thruster (#135/#95, #95/#65)

3 x STOH (#135/#95, #95/#65)

4 x HSPU (scale with HR Push-up)

5 x Burpee

6 x 60 seconds - Prone Plank

7 x T2B

8 x OH Plate Lunge Steps (#45/#25)

9 x American Swings (#70/#53) (#53/35)

10 x Goblet Squat (heavy) 70#

11 x Box Jump (24"/20")

12 x Deadlift (#135/#95, #95/#65)

Time: 38:57

This was tough from 7 on. Lots of shoulder work

11/12/14

A. Power Clean - 5 x 1; rest 2min (245# across)

Hit 4 of 5. Missed 3rd rep out front

B. Clean Grip Deadlift @31x1 - 5 x 3; rest 2min (305# across, use straps)

305 no prob

+

EMOM for 14min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

Did 195 ub for all sets. Last 4 sets were tough, not perfect, prob should've done 185 for those. Not many of the sets were perfect fully.

6/14/14

A. Jerk Grip Overhead Squat @22x1 - 5 x 3-4; rest 90sec (or narrowest position you can maintain)

Bar, 65, 85, 105, 125

Index finger on ring

B. Pause Front Squat - 3 x 5-6; rest 3min (hold bottom for 2sec, mod load, vertical torso)

145, 165, 165

C. KB 2arm Front Squat Hold - 5 x AMSAP in bottom position; rest 90sec b/t

53# ea hand

R1: 40 sec

R2: 30 sec

R3: 23 sec

R4: 22 sec

R5: 22 sec

+

100m 2arm 45# Plate Waiters Carry (ribs in)

5 Power Cleans @ 185# (fast singles)

100m 1arm Bottoms-up KB OH Carry (26-35#, L arm down, R arm back)

5 TnG Deadlift @ 185# (perfect TnG mechanics)

Rest 60sec

x5

This was good work. I need serratus anterior release, ESP on L. 

1/25/13

AM
For time:
Row 12 x 100 for time; rest 1:00 between each effort (WoW x 4) 15.9, 16.1, 16.1, 16.2
After row we got off rower AFAP and did 3 Burpees

A1. HSPU – 7 x 12 AFAP; rest 20sec (WoW x 1)
A2. Double-unders – 7 x 40sec AMRAP; rest 2:00 (WoW x 1) 53


PM
C. Snatch – 4 x 2 (65% of most recent 1RM) EXPLOSIVE (WoW - Do in AM before Row) 125

D. Clean – 4 x 2 (65% of most recent 1RM) EXPLOSIVE (WoW - Do in AM before Row) 175

1/21/13 PM

C. Jerk Drills – Split Press 5 x 5 (light)
Jerk Blance 5 x 5 (light)

D. Clean – 7 x 2 (65% of most recent 1RM) – extremely explosive, crisp and smooth
175

7min AMRAP of:
3 Dead-lift @ 255
3 Ring Dips
6 Dead-lift @ 255
6 Ring Dips
9 Dead-lift @ 255
9 Ring Dips
12…
12…
Total: 18+11 DL (74 total DL)

Rest 4min

10min AMRAP of:
10 KB Swings @ 72#
10 Burpees
R: 6+10+9

1/10/13

A. Clean From Blocks (above knee) - 2 x (2 x 2 68%, 2 x 1 78%); rest 90sec
185, 205

B. LB Back Squat - 3 x 3, 3 x 1 (work to heavy); rest 2:00
185, 215, 235, 265, 265, 265

C. Muscle-up 3 x 10 reps for time; rest 2:00
R1: 34.5
R2: 33.9
R3: 47.3

12/7/12

Core - GHD Complex 3 x 10
Ghd
Gh raise
Back extension

OLYMPIC
Every 30 seconds complete:
5 x 2 Power Cleans + 2 Power Clean & Jerk (50%) 135
5 x 2 Power Cleans + 1 Power Clean & Jerk (62%) 165
5 x 2 Power Cleans (72%) 195
5 x 1 Power Cleans (78%) 205
Rest 30 seconds after completing all reps at each weight

STRENGTH
Push Press 1 x 8 (62%) 135
2 x 5 (70%) 155
2 x 3 (78%) 175

Front Squat 4 x 5 (work to heavy)
175, 195, 205, 225 (4)

CONDITIONING
EMOM for 10min:
6 Hang Cleans @ 135
6 Clapping Push-ups

Avg: 18 sec

11/29/12

Thursday 121129

Core – GHD Complex 3 x 10

OLYMPIC

Hang Clean Ladder

4 x 5 @ 185/1:00 (~62%) 12 sec avg

4 x 4 @ 205/1:00 (~70%) 10 sec avg

4 x 3 @ 225/1:00 (~77%) 10 sec avg

STRENGTH

Clean Pull 4 x 5 (90% Clean 1RM) – hold position, hips & shoulders rise together
235

Back Squat 3 x 5 (75%) - 235

CAPACITY

6 x 200m Row/1:30 – hold 80% of fastest 500m row pace - 1:38 pace

10 x 6 HSPU + 8 KB Swings @ 62/1:00
6 rounds with hspu deficit 15# avg 32 sec
R7 7 hspu
R8 8 KBS
R9&10 full

Notes: To calculate rowing pace, take your fastest 500m row and multiply by 1.2 (e.g. 500m Row = 90 seconds; 90sec x 1.2 = 108sec = 1:48 pace)

10/12/12

Snatch Max: 190

Clean and jerk max: 240 (locked out 250 3x but didn't hold)

Clean max: 260

10/6/12

Quickly find heavy Snatch: 185

Quickly find heavy Clean and Jerk: 225

21-15-9
Cleans 155
Clapping push ups
Time: 6:58

Immediately run mile

Time: 8:02
Total time: 15:43

9/17/12 PM1

OLYMPIC

1a. Clean 7 x 1 - work to heavy for the day - 95, 135, 165, 185, 205, 205, 215, 225, 235, 245

2a. Jerk 7 x 1 - work to heavy for the day - 135x3, 165x2, 185, 195, 205, 215

9/15/12 team Rankel

Team AMRAP in 40 minutes:
6 Deadlifts @225/155LBS,
7 Burpee pull-ups,
10 kettlebell swings @53,
200 meter run

Rounds: 8

Clean technique top down with 135
Front squat
Powerclean
Above knee
Below knee
Lift off
Clean
3 reps each

9/6/12

OLYMPIC
1a. EMOM for 5min – 10 Cleans @ 40% - 105

2a. Snatch Complex 5 x 1 – work to heavy
(1 x Snatch DL + 1 x Hang Snatch Pull + 1 x Hang Squat Snatch + 2 x Snatch Balance)
95, 115, 135, 155, 165

Part 2
STRENGTH
3a. HB Back Squat 3 x 2 @ 80% - 245
3b. Banded Box Squat 3 x 2 @ 66% + GB - 205
Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.
4a. RDL 3 x 6 - moderate - 135

CONDITIONING
Muscle-up 2 x MaxRep (w 12# vest)+ 3 (ASAP no vest)
10+3, 6+3 (3 breaths btw best and no)

Notes: Complete MaxReps; rest for the SHORTEST TIME POSSIBLE then complete 3 more reps.

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) at 1 inch deficit (hands on 15# plate)
7+2, 5+2

9/4/12

OLYMPIC
1a. Snatch 4 x 3 @80% - 145

2a. Clean & Jerk Complex 5 x 1 – work to heavy - 165, 185, 205, 225(failed presses), 215(failed push jerk)
(1 x Clean DL + 1 x Hang Clean Pull + 1 x Hang Squat Clean + 1 x Push Jerk + 1 x Split Jerk)

STRENGTH
3a. Snatch Grip Deadlift 3 x 5 work to heavy - 205, 245, 295

Part 2
SUPPLEMENTAL
Good Morning 4 x 8 - moderate - 135


CONDITIONING
Lactate Tolerance
15-12-9
Thruster @ 95
C2B Pull-up
Time: 3:36
Rest 3min
12-9-6
Clean @ 135
Ring Dip
Time: 3:08
Rest 3min
9-6-3
Push Press @ 155
Box Jump @ 30”
Time: 3:08

9/3/12

OLYMPIC
1a. EMOM for 5min – 10 Snatch @ 40% - 75

2a. Clean 4 x 3 @ 80% - 205

STRENGTH (as a superset)
3a. Front Squat 4 x 5 @ 72% - 190

3b. Bent-over Row – 4 x 5 @ Heavy - 165, 190x3

CONDITIONING
5a. Weighted Ring Pull-up + Muscle-up 4 x 5 + Max -53
Notes: Use 47% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups
8, 4, 1, 2

6a. Strict HSPU + Kipping HSPU 4 x 5 + Max
10, 5, 3, 5

7/14/12

Row 500m
Total body throw w/10#
Snatch balance
Buergener warm up

Snatch
5x95, 5x115, 5x135, 3x145, 1x155, 2x165

Clean
5x115, 3x135, 3x185, 3x205, 1x225

20 burpee box jumps 30" for time:
1:54

7/12/12

Olympic Speed
1a. Clean 6 x 3 -
185, 195, 205, 215, 225, 235

1b. Sled Pull 4 x 20m - sled 45#


Strength - Dynamic Squat
1a. Banded Front Squat 6 x 3 - work to heavier than last week - green and red
135, 145, 155,165,175, 185

1b. Stride Jump 6 x 2/leg - 20" box

6/25/12 PM WOD

MetCon
Part 1
15-12-9 rep rounds of:
Hang Power Snatch @ 95#
Pull-up
Rest 5min
Time: 2:50

Part 2
12-9-6 rep rounds of:
Hang Power Clean @ 135#
HSPU
Rest 5min
Time: 7:57 (hspu killed me)

Part 3
9-6-3 rep rounds of:
Shoulder to Overhead @ 135#
Box Jump @ 30"
Time: 2:05