A.
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

Tried to equal my PR of 220 pounds, but my spotter did most of the work - I need a better spotter! Grr.

B.
Complete as many Burpees as possible in 3 minutes.
I did just over 30, pacing myself to 10 per minute - still needs work, as always!

Focus 1: Bench Press 1RM

 

Focus 2: Deadlift 1RM

  

Score: BP 1RM/ DL 1RM

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

I hadn't done Deadlifts in a long time, so I opted to try for my 1RM. In this case, I went ahead ahd got up to 315 pounds, which is 40 pounds of my previous PR - what a difference two months makes!

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

The first set wasn't that bad, but MAN were the subsequent sets killer!

A.
Three sets of:
Push Press x 3-5 reps
Rest 2 minutes
For these, I got up to about 135, but didn't go too far beyond this.

B.
Three sets for max meters/reps of:
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of 135/95 lb Ground to Overhead
Rest 60 seconds
This couplet absolutely DESTROYED ME. I was completely fried after the three sets, and kept to only 95 pounds for each set. For the Rowing, I kept the 500m repeats around 1:50, and tried to maintain this time as close as possible through all three sets.

A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
I wasn't feeling overly comfortable with this exercise yet, so I kept the weight lower and really focused on form - this worked well for me this time around.

B.
Three rounds for time of:
300 Meter Run
10 Man-Makers
In this case, I did a 250m run at 8.0, 8.5 and 9.0mph. As well, I kept a pretty low weight for Man Makers (25, 20, 20), as I hadn't done them for awhile.

Class will be WEDNESDAY @ 4:30

Skill:
8 x 1 - 3 position snatch (advanced option)
OR
8 x 2 snatch from blocks

WOD:

12 minute AMRAP of:
5 Power Cleans 165lbs 5 rds
10 T2B 5 rds
15 Wall Ball 20lbs 4 rds

8-8-8-8

8-8-8-8-8

105 min
Warm up

Skillwork: MU practice for 20 min, HSW practice for 10 min

4 sets of: SHSPU x 3-4 reps 10 kg plate
5,4,5,4

C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) > 30 kg
20 Toes to Bar
Result: 6.03
When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups > not done
30 Shoulder to Overhead (155/105 lbs) > 30 kg
Result: 5.00
When the clock reaches 16:00, complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
Result: 11.29
When the clock reaches 24:00, complete the following… > 29.00

C4.
Row 500 Meters
25 Burpees Over the Erg > not done
50 Ring Dips > 25
Result: 9.15
154/183

D.
Pumppisarjat olkapäille
DB press 3x12 20,15,15 lbs
vipunostot 3x8x10 lbs

3 Mile Run