121108

Conditioning:
OC Throwdown qualifier WOD 1-
10 minute AMRAP
15 Power Clean (95/65)
30 DU
8 rounds + 14 reps. I think I could have gotten at least 9 rounds but still happy with this. Didn't have to do the actual workout since I was invited but wanted to test it and earn my spot anyways.

More Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:29, 1:36, 1:44, 1:43 Almost died. I suck at running.

off to work now. 3-11.

121106

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Up to 130. 

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Stayed light at up to 155 because my bottom position is lower than where the weights will catch on the box and that is annoying. 

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

First set at 225 because I was kinda scared and then did 235 for last two sets. No misses. Felt good actually. 

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

165, 175, 185, 200(1), 200(1), 195

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

4 rounds + 24 reps. Yikes my shoulders blew up quick.  


Wednesday, 121107
Run

121105

AM 

Run

PM

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

Based off 170 - 135, 145, 155, 160F, 155, 145

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Based off 215 - 160, 175, 185, 195, 185, 175

Conditioning

3 rounds for time of:

50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#

12:25 Should have been faster and many places where I should have gone UB.

121103

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Missed 225 3 times and moved on. 

Conditioning

5 Rope Climbs 15′
20 Wall Ball 20/14#
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#

For time.

15:32. Stayed consistent and steady. Definitely could push more but it sucked!!

Rest 20 minutes

Run - legs would not work. It was awful.

Sunday, 121104

Run

121102

AM
10 rounds for time:
3 Power Clean (185/120)
3 C2B Pullups 
4:08 at 125lbs. Never moved too fast.

PM 
Run

Having some fun!! 

121101

Supposed to be a rest day ....but I had to hit this workout. 

For time:
9-6-3
MU
Front Squat (175)
5:48 So pissed. Got to my last set of FS at 4:00 and missed the power clean 3 times. I think on game day, I can hit 4:30 or less easily. Front squats weren't too bad at that weight though! :) This is my kinda workout. Heavy and highly skilled.

121031

HAPPY HALLOWEEN!!

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile – for time. 9:30 Went really slow and we have 2 sets of stairs to go down and up to get to our gym.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

Had time for 165, 175, 185. I think I could have gotten more but ran out of time. 

15 minutes to:

Run 1 mile – for time. 9:41 

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

22, 16, 8 Had more but just took it easy. 

15 minutes to:

Run 1 mile – for time. 9:39

With the remainder of the 15 minutes:
Establish a 1RM Bench Press. All the benches in the gym were taken so we skipped. 

Got to work on running...blah blah blah.