I did a triplet of sorts of:
15 box jumps (first time doing box jumps since injury and I was being SUPER careful and concentrating on NOT bending over when landing and rebounding. I did a few sets at about 20" and then 22" & 24". felt good overall.
I went into single arm DB swings. This was very similar to the snatch, but the arm was a bit straighter. I did enfasize the locking out at the top kind of like the snatch. I did this for 10 reps each arm and then went into a heavier two arm DB swing x 10
I used 30 lbs for the single arm swings, and then 40 & 45 lbs for the two arm DB swings overhead. I was feeling it a little bit in the lower back with the two arm swings, but I think it was just getting a little tight after doing so many reps with posterior concentration.
I did DB benching at the end of the complex: 35, 45, 55, 65, 75 lbs. All felt very good. I did all for 10 reps, except the 75 lbs which I did for 6 reps. I then did ball push ups with my legs on the bench at the end. I haven't done these movements in a really long time and they felt fine. I was actually taking a pause at the bottom of the DB bench presses to really get that eccentric load and to explode a bit out of that exagerated stretch position.

For total reps and time:
AMRAP in 7 Minutes:
10 Dumbbell Push Press 25/45 pounds
5 Manmakers 25/45 pounds

rest 2:00 minutes
Seven rounds for time of:
10 Wallball shots, 14/20 pound ball
10 Pull-ups

(your score will be the reps completed in the AMRAP and the time to complete the entire WOD, rest included... for example 60 reps 15:53)

June 24, 2013 – Competition

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

*worked to 235 single

B.
Six sets of:
Power Snatch from Mid-Thigh x 6 reps
(these should be fast and continuous, like this.)
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

*worked to 95lbs
C.
Back Squat
*Set 1 – 5 reps @ 65-70% - 205lbs
*Set 2 – 3 reps @ 75-80% - 235lbs
*Set 3 – 1 rep @ 85-90% - 245lbs
Rest 2-3 minutes between sets.
D.
Every two minutes, for 12 minutes (6 sets):

Back Squat x 6 reps @ 75% of 1-RM

working sets of 205lbs

Warmup:
400m Run
30/20/30

Equipment: BB: 95

WOD:
5 Rounds

Run 400m
Power Snatch: 15

Power Hour:
FSQ: 245x3 245x3 250x3 260x3 270x1

BBG
5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Weight: 135-185-205-215-215

Strength
1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.
Weight: 115-115-125-125
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
Weight: 135-155-155-155

Conditioning
60 C2B Pullups for time*
EMOM including the first minute – 5 Burpee Over-the-Box Jumps 20″ (no touch on top)
**Time:* 6:54

Notes: Did 20 something c2b unbroken first round and then clawed me way to 60 from that way on. Work on butterfly while fatigued. Really try to find that form. As soon as I get fatigued I lose the butterfly and have to single rep it out.

Skill
Snatch Pull + Snatch - 60kg
Snatch - 70kg
3x6 Explosive Pushups

Strength
5-5-5-4-4-3 Power Jerks
(60kg - 70kg - 80kg)
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg)

Midline
3x10 Back Extensions (15kg)
Half Tabata Hollow Rocks

Skill
Snatch Pull + Snatch - 60kg
Snatch - 70kg

Strength
5-5-5-4-4-3 Power Jerks
(60kg - 70kg - 80kg)
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg)

Midline
3x10 Back Extensions (15kg)
Half Tabata Hollow Rocks

1 power snatch + 1 Snatch balance +1 OHS
Sets 1-2 120
Sets 3-5 135
Sets 6-8 145/150/155

3RFT
400m run
25 squats
35 double unders

9:10

I went to Mid City Gym at lunchtime today and did a mix up of:
3 rounds of:
walking lunges with 45 lb OHD for about 50' (warmed up with nothing, then a 25 lb plate then started with the 45 -they felt easy and fine.)
then I did a mix up of about 5 reps each side of: thruter type switching to opposite hand and then doing a rotating and pressing movement with the landmine
then I did 15 T2B
then I did elevated HSPUs - about 6-8 frist with just 45 lb bumper plates, then I did them strict for about 5 reps then did a few kipping reps. In the last round I did some on (2) 45 lb. bumper plates stacked, both strict and kipping.

Post WOD:
I decided to do some technique work with KB snatching. I used 8,12 & 16 kg KBs and did 40 DUs first and then about 6-7 reps each side of the KB snatch.

a little stretching and a shower and back to work