Back Squat / Shoulder Press

Strength

Shoulder press 3x5
70% of max

WOD

AMRAP 16 min

3,6,9,12...

Back squat 185#
Shoulder Press 95#

Wow... 'nuff said.


In other news:

Here's my little guy right after I got back from drill:

"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Hang Cleans

Hang Clean

2x10 power
2x10 squat

Felt good, but tweaked my back on my last set of power hang cleans

Snatch / Pushup / Dubs

Strength

Snatch balance(go heavy!)

WOD
9-7-5 Squat snatch 135#
21-15-9 parallette pushup
35-35-35 Dubs

I had to do this one in my little garage, so the dubs were harder than they should have been!

Squat Clean

Squat Clean
2-2-2-2-2-2-2-2-2-2

*place emphasis on the bottom of the lift


I programmed a TON of squats within the last couple days, and wouldn't you know? Squat Cleans popped up.

...and I got a PR

C&J / Jerry Holds / Wallball Situps

Strength

Push Jerk
EMOM 7 mins, adding 1 each min 70%

WOD

5 rds
24-6-8-10 Clean and Jerk 145#
5-10-15-20-25 Wall ball Situp 20#
:10-:20-:30-:40-:50 Jerry Can hold

Arms were TOAST!

Hope for Kenya

Strength


Hang Snatches
5-5-5-5-5 at 65%

WOD

"Hope for Kenya"
12 min AMRAP
50 Squats
30 pushups
15 pullups

It was nice outside, so we were actually able to do this outside. I liked this one, but it almost felt too short!

Deadlifts

Strength

Deadlifts
3-3-3-1-1-1

I went heavy with the Deadlifts, but didn't get a PR. Boo..

Death by Power Cleans

STRENGTH AND WOD

EMOM, perform 1 power clean. each additional minute, add 1 rep. the WOD ends when you can no longer perform the required reps in 60 seconds.
The athlete may choose their own weight.

I went around 50% of my max. It was a good weight. I probably would've gone a hair lighter, just to make the WOD go longer, but overall, I was happy.

Rowing AMRAP

Strength

Push Press
5-5-5-3-3-3

WOD

12 Min AMRAP:
250m row (Every 10m=1 point)
12 back extensions
6 ring dips
12 Knee-to-elbow / Toes-to-bar (alternating)

I had this planned for 16:00 - which would have been perfect, but then a class showed up, which pulled me away from my WOD. 16 minutes would have been perfect.

"Some Assembly Required"

Strength
Squat Snatch
5-5-5 60% max

WOD
50 Thrusters 45#
40 Push Press 95#
30 Overhead Squats 115#
20 Cleans 185#
10 Deadlifts 295#

*All equipment (including clips and the bar) is 20 yards away. The athlete must one piece of equipment at a time to the designated lift position. You may only take the required equipment for the immediate lift.

I've had a WOD like this in my head for a while. This one ROASTED me! It was awesome, and I will def revisit it.

Back Squat

Lift day!

Back Squat
3-3-3-1-1-1

I PRd on both my 3rm and 1rm by 10#

Wall Ball / Burpees / KB Swings

Strength
Muscle Clean 70%
3-3-3-3-3

10 Clean and jerk 80%


WOD
21-15-9
Wall balls 20#, 10'
Burpee box jump overs 24"
KB Swings

I had a couple of newbs with me tonight, so I put a WOD with "basic" movements for them. Simple, but rough!

I really like this one.

Fun With Rings

Strength

Strict Press
5-5-5-5-5 of 75% max

WOD

3rft
10 Deadlifts 155#
15 high ring rows

THEN

5rft
15 ball slams 20#
10 ring pushups


My Arms are toast!

Snatch / Rope Climbs

Strength
Power Snatch

15 x 1 (Move up in weight every third attempt)

THEN

WOD (cash-out)
5 Power Snatch 115#
1 Rope Climb
4 Power Snatch
1 Rope Climb
3 Power Snatch
1 Rope Climb
2 Power Snatch
1 Rope Climb
1 Power Snatch
1 Rope Climb

I took this idea from the 2011 Games. I changed it a bit, and shortened it up to make it appropriate for a cash-out after snatches. Still wasn't easy...

Row / Front Squats

Today, I combined the strength with the WOD

1k row

THEN

3 Rounds of:
30 Front squats 95#
20 Pullups
15 Shoulder to overheads 95#

THEN

1k row


I took this idea from the 2012 Regionals. I modified it to make it a pure Front Squat WOD, abbreviated the reps, and added the row. It was a tough one!

Bear Complex

I had a lot of free time, so I decided to do a second WOD

Bear Complex

5-5-5-5-5


I went heavy. It was saucy.

Globo Gym AMRAP

Strength

Hang Cleans 3x5 at 70%

WOD

16:00 AMRAP of:
30 Dubs
10 Burpee jump over (bench)
5 KB Snatch (L) 1.5p
5 KB Overhead (L) Squat
5 KB Snatch (R)
5 KB Overhead Squat (R)

I forgot how awkward it can be working out in a Globo Gym. I had a bunch of funny looks...

Shuttle Sprints, Pullups, and Wallballs

I wanted to get a couple WODs in today, so I did this one at 5:00am


Strentgh
Muscle Snatch

3x5 at 55%
3x5 at 65%

WOD

5rft:

8 shuttle sprints 25 yards
14 pullups
20 Wall Balls 20#, 10'

This one was ROUGH!

Overhead Squats

Lift day!

Strength

Overhead Squat
2-2-2-2-2-2-2-2

The weight must go up every time.

I'm really starting to love me some overhead squats! I PR'd my 1rm with 2 reps by 10#!