10/1/14

Competitor WOD

15 min AMRAP

5 hang power cleans 155#

10 box jump 24"

15 wall ball 20#

Rounds: 8+5+10+4

This was fun. Did all ub except broke 1-2x quick on last 3 rounds of BJ. Rest between movements. A little too much. 

9/30/14

A. Squat Snatch x1 + OHS x3 - build to max of the complex; rest as needed

Hit 175

Missed the last ohs at 185.

B. HB Back Squat - 3,3,2,2 rest 2min (87-94%)

275, 275, 295(1,1),  295 fail

Felt heavy! Haven't worked out since Wednesday 

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Did full rom all three sets!

Didn't get to do wod cuz Reecey had enough. Will try and do it tonight

+

8 UB Squat Snatch @ 135#

20 UB Back Rack Walkng Lunges @ 135#

Rest 6min

x3

9/25/14

10min Airdyne @Z1

+

25x

Airdyne - 30sec @ 85% effort

Airdyne - 30sec @ 50% effort

Avg watts 277 (last week 254), my Highs were higher but my lows were lower.

Cals 499

Held avg of 424+ on all but 2 rounds of 85%, those 2 were 393.

+

10min Airdyne @ Z1

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Mobility w/ Remaining time

9/23/14

A. Push Jerk - 3 perfect TnG reps @ 145-165# on the min for 10min

165 all 10

3 or 4 reps were on the toes and a couple others were press outs cuz of poor drop. Focused on widening feet a bit and wore olys.

+

10 Shoulder Press @ 115#

10 Strict CTB Pull-ups

Rest 90sec

x4

R1: 0:51 ub

R2: 0:47 ub

R3: 0:54 ub press, 8,2 ctb

R4: 1:28 ub press, 4,2,1,1,1,1

This was a good upper body day

9/22/14

A. Squat Snatch x1 + High Hang Squat Snatch x2 - build to max of the complex; rest as needed

155

No fails til 165

B. HB Back Squat - 3 x 3; rest 2min (increase load from Sep-15)

255

2 reps on my toes, rest were good

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Controlled whole rom on first 2 sets and close on 3rd

+

21 deadlift 115# 

7 power snatch 115# 

rest 6 min 

x3 sets 

R1: 0:44 ub, snatches weren't real smooth 

R2: 0:43 ub, snatches were better

R3: 0:41 ub

This was fun at that weight

9/20/14

IS Strength

+

100 Back Squats @ 155# 

50 muscle ups 

100 double unders 

50 toes to bar 

100 Box Jumps @ 24"" (step-down)

Squats in 9:56 in 15,10,5s

Mu in 11:52 in 10,5s thru 25, 3s thru 45, 2,1,1,1

DUs in 3:30

T2b in 5:00 in 6,4, 5s

BJ ub in 6;28

Total: 36:28

Kyle: 28:11

Preston: 31:09

Jason: 37:44

9/19/14

CS Activation

+

For time: (set up three different barbells to lower transition time) 

15 power clean and jerk 135# 

10 power clean and jerk 155# 

5 power clean and jerk 185# 

rest exactly 2 min after completion 

100 calories airdyne for time 

Goal was 5 every 20 thru 155 and time of sub 3. Hit it thru 135, then 2 then singles at 155, singles 185. Finished 155 at 2:30, finished 185 at 3:40.

Airdyne took 4:20.