9-28-18

Throwdown Practice

Did 1/3 of each WOD

9-25-18

2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

75,85,95,105

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

130

Front squat

5x135,165,185,205 then 1 at 225 twice

5min row

30 at 85% 30 at 50%

1392m

9-23-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135, 165, 165, 185

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

220 for 5 sets and jerk. Did 225 for last set, missed jerk.

3. Conditioning
3 Rounds
20 Trap Bar Deadlift 225 low grip
Run 200m
20 Box Jump Overs 30/24″

Time: 12:21

DL 20, 10-10, 10-5-5.

4. Bitch Work
Bike 60/35 Calories on Rogue Bike x 3
Rest 5:00

R1: 3:07, 435 watts

R2: 3:35, 350 watts

R3: 3:33, 356

9-21-18

3. Bitch Work
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.

2:22,2:14,2:09,2:03,1:54,1:48

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Conditioning
4 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75lbs
10 Box Step Ups 50/35lbs 24/20″
5 Bar Muscle Ups
Rest 2:00

4:27

5:46

6:38

7:07

Step ups were hardest

8-7 thrusters

Bmu ub

Ghd 20, 20, 10-10, 10-5-5

Transitions were way too long.

9-20-18

500m row

3x10 kb front squat
35# each hand

5x5 deadlift
135 225 275 300 315

15min emom
20 slamball 30#
:30 side plank
:30 side plank

No problem

9-18-18

1. Warm-up
4 Steady Rounds
30′ Handstand Walk
30 Air Squats

9:33

2B. Strength
Back Squat
5×5 @75%

225

4. Conditioning
3 Rounds:
25 Wallballs 20/14lbs
3 Rope Climbs
75 Double Unders

Time: 9:26 as 3:01, 3:20, 3:05

Wb ub, dus as 2, 1, 2 breaks. Sets were 48-8-19, 55-20, 45-29-1.

Very happy with this. Goal was sub 13

9-16-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135 for 2 sets then 165 for 2 sets

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

205 very happy with this

3. Conditioning
For Time:
100′ Back Rack Lunge Steps 155/105lbs
100 Heavy Double Unders (RXSG Zeus Rope)
100 Push Ups
100 Heavy Double Unders
100′ Back Rack Lunges

Time: 14:15

Lunge ub. Push ups all 5s. Dus broke 2x each.

5. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)

35#. Left arm broke 2x each set

Then

Clean Lift Off
5×3

155