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

Review double-unders then 10min double-under practice.

“The Bear Complex”

5 sets of 7 reps of:

1 Power Clean
1 Front Squat
1 Push-Press/push jerk
1 Back Squat
1 Push-press/rack-jerk

65# / 75 # / 85# / 95# / 115# (failed half way through 5th rep)

A. OHS @30X1; 3, 2, 1, 1; rest as needed
-135,185,205 -stopped here, since form started to deviate. Need more work on these.

B. 15min amrap
9 push ups HR
12 T2B
15 box jump or step up sd 24/20"
-8rds+10 step ups. Push-ups and step ups quick and UB. TTB very slow and very broken. big drop off between rds 3 and 4, where went from I break to multiple. limiter is grip.
rd1:1:13. only rd UB
rd2:1:28. 1 break
rd3:1:33 1 break.
rd4:1:50
rd5:1:54
rd6:1:53
rd7:1:57
rd8:1:44
-last 1:30 finished PU/TTB&10 step ups

C. 3x12 banded good morning
-used green band. need thicker band

Warm up
2 times around the loop
1 min T spine smash
10 Shoulder dislocate
10 Pushups
10 Lunge with a bar in the front rack
10 Press
10 Lunge with bar OH

Strength Deload week
OH press using 90% of your 1RM + 5lb
10 strict press with empty bar
40% =95 x 5
50% =105 x 5
60% =115 x 5

WOD
400M run
then 2 rounds of
20 Push press 65lbs
25 Step up with KB 53/40lbs on a 20in box
25 KB swing 35lbs
20 KB facing burpee
400M run

Posted on 5 December 2013

Deadlift - work to 3RM - 365
15 RM - 275 - 2 rergrips, immediate repulls (grip failing)

5x5 Strict Press - 145

5 rounds:
10 Rope Smash
Sled down/back hi/low w/ 115
7 Pull-Ups
10 KB Swing @ 50#

3sets:
Jack Knives +
Bulgarian Bag Swings @ 20#

Not sure if the scale was accurate, but 209#

WOD
Open 13.5
4min AMRAP
15 Thrusters (100/65)
15 C2B pull-ups

If you finish 3 rounds before 4min, time is extended another 4min. If another 3 rounds is finished within the 4min, then time is extended another 4min.. and on.

Red band. 46 reps. Too many no rep C2B pull-ups...