Pre-WOD:
7 X 2 Dead Lifts

WOD - 3 Rounds For Time:
- 400 meter Run
---30 KB Swings (#53/35)
---20 Ring Push Ups
---10 Chest to Bar Pull Ups

Post:
-Tabata Sit Ups
-100 Double Unders

23:05
For me, this was going to be all about how long the 50 squat cleans were going to take me. I purposefully took it a little slow on the initial 50 L pulups breaking them into sets of 5 and resting for about 10-15 seconds between rounds. I then walked over to the area for the squat cleans and started chipping away. I initially thought of doing it the same way of breaking them into sets of 5 but found out quickly that would tax me, so I was breaking them into sets of 3-5, depending on how I felt.
I went back to the L Pullups and banged out 20 super fast, in sets of 10 (they felt so easy after all those squat cleans).
After about 28 I started feeling it big time. I then was breaking them into sets of 7,6,5.
Great workout. I took a really long time to warm up - about 30 mintues as it was early and this was going to be a long and hard WOD for sure. I wanted to beat 20 mins, and who knows maybe next time. I just have to take slightly bigger bites of the squat cleans into sets of 5 possibly.
All cleans felt good overall with good form and super ROM.

TGU Rotations at various positions: I like this for should warm-up/stability

A. PC build to a max in 10mins
-120KG (264#). failed 1st rep at this. hit second. need to develop proficiency in catching power clean in quarter squat.
rest 3mins
B. PC amrap 4mins 90% of A
-14 reps at 110Kg (242#). 5 the 1st minute, then slowed considerably. Last 10 reps felt like 1rm. see above on 1/4 squat.

rest as needed

C. 4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU
-3rds+8C&J+30DU
-only broke once on 1st set of DU. Otherwise UB throughout.

D. 3 sets of:
15 GHD situs
rest 60s
13 glute ham raises
rest 60s
8 powell raises (10# DB)
-done.

25 minutes to find a 1 RM back squat

Warm-Up: 1×5 empty bar, 1×5 light, 1×3 moderate, 1×3 at same (rest 1 min. between warm-up sets)

Working Sets: Use 5-7 sets of 1 to find a 1 RM Back Squat. Rest 2-3 minutes as your rep increases in weight. This is why you are given a few extra minutes to complete. Keep record of your max weight as we will use the number in future training sessions.

“Conditioning”

4 Stations (1 min. at each station) x 3 rounds – 10 sec. transition to each station

Row

Kettlebell Swings (53/35)

Knees-to-Elbow

AbMat Sit-Ups

35 Wall Balls
1 Rope Climb
5 Squat Cleans 115# (Rx 135#)
5 GHD Sit Ups
5 HR Push Ups
2 Rope Climb
10 Squat Cleans 115#
10 GHD Sit Ups
10 HR Push Ups
3 Rope Climb
15 Squat Cleans 115#
15 GHD Sit Ups
15 HR Push Ups
4 Rope Climb
20 Squat Cleans 115#
20 GHD Sit Ups
20 HR Push Ups
35 Wall Balls

Warm up
3 min row or Airdyne
20 Lunges ea leg
10 Pose pull ea leg
10 Good morning
10 Shoulder dislocate
10 KB DL
10 KB Swing

Strength
DL 1RM Test
5 @ 50% x 2sets
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+
past 80% and higher rest 2 or more minutes after each rep.

WOD
3 DL @ 75%
6 Situp with medball
9 Push press @ 65%
11 minute AMRAP

Posted on 10 December 2013

Warm up
250M row
10 Burpee
10 Shoulder dislocates
15 KB Swing
10 Squats with a 10sec hold at the bottom

Strength 1RM Test
Back squat
5 @ 50% = 135 x 2sets
3 @ 60% = 165
3 @ 70% = 195
1 @ 80% = 220
1 @ 90% = 145
1 @ 100+ = 275
past 80% and higher rest 2 or more minutes after each rep.

WOD
10-1
Hang Clean = 115lbs
KB Swing 35lbs

Posted on 8 December 2013

21-15-9

Pull ups with 100lbs of help
Thrusters (45lbs)

I went to the GF YMCA early this morning and did a non timed couplet of snatch doing about 5-6 reps per set and doing high box jumps at about 36" for about 8 reps per set. I did the box jumps as singles and didnt' rebound off the floor.
I noticed with my snatching that my left foot was jumping off the floor and going out, but often times my right foot was not really leaving the floor and was not moving outward. When I noticed that, I tried to concentrate on really jumping up and moving BOTH feet. I felt like I was exploding and opening up my hips better as well as well as landing better in the catch/ hole.
My right knee is pretty sore today and all evening yesterday as well. Could be related and I'll have to do some snatch balance with this in mind as well.
started with 45 lb bar,
65, 75, 85, 95, 100, and then 105 lbs for a bunch of rounds

7min Ladder
3 Squat Cleans 135#
3 Bar over burpees
6 Squat Cleans
6 Burpeess
9...

Made it all the way through 12.

2x at your own pace
10 GHD Situps
10 Bulb pull ups
2 Rope Climbs