BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Compare to 120511

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1

For time,
slamballs30/20
kettlebells 2/1.5 (MOD: 1pd)
wallballs 20/14
pull-ups (MOD: green band)
back extensions
dips (MOD: purple band)
calorie row
hollow rocks
rope climb(1 climb equals 10 reps) (MOD: from floor)
bar roll outs(like the ab roller) (MOD: I don't even know what to call what I did lol)
lateral box jumps (MOD: did 10 on 20", switched to 16" after a miss)
double unders (3 jumps equals 1 rep)
jumping lunges
knees to elbows kettle bell snatch 1.5/1 (MOD: Green Kettlebell)

The goal is 400 reps, any combination.
Must do each exercise, minimum of 10 reps and a max of 40

SOOOO many mods. What a nice reminder of EVERYTHING I suck at!

warm up 2 laps
32 rounds 8 each

burpees

pushups

sit ups

squats

3 walks 3 runs

for 20 mintues do:
3 heavy DL on the odd minute
30 DU on the even minute
I warmed up VERY quickly with a 500 m row in 1:55
then quickly stretched and went straight into the DL warm up progression;
95 lbs x 8 super slow
135 lbs x 6 super slow
165 lbs x 5 good bottom starting position and focusing on whoe body tension and coming up all together
195 lbs x 5
235 lbs x 5

WOD: 235 lbs, 255 lbs, 265 for the rest of the sets.
(my hands and my grip was the only limiting factor. I was getting into poor positions due to the bar slipping out of my grip. I did NOT bring and use any chaulk.. that was a BIG mistake.)
DUs were easy. I started using 40 but then went into 30. I did not want to really limit my grip too much as I did not have chaulk.
I was missing my 3rd rep occasionally then stated doing 2+1, then singles at the end, then i failed on a the last 2 round on my 3rd attempt. ONLY due to grip really. my body was tight and felt great, minus the grip. I did NOT use any chaulk or a belt, etc.
I was SUPER RUSHED.. entire warm up, WOD was less than 35 mintues.

MetCon
12 minute AMRAP of:
Wall Balls (M20/W14)
But Every Minute On The Minute you are interrupted with 3 Deadlifts.
3 Levels of Prescribed Weight
1- m365/w255
2- 315/215
3- 265/185 used 225 on deadlift
Note: Begin the Wod with 3 Deadlifts.

completed 100 wall balls in 1 minutes

—– Rest 3 Minutes —–
5 min. AMRAP of:
3 Handstand Pushups
15 Double Unders

Completed 5 rounds + 1 hspu

Accessory Work
5×5 Weighted Pullups (25#)
5×20 Plate BF situps (35#)
Note: The extra/Accessory work is performed at a moderate pace. No intensity. Go back and forth on the movements after each set.

Shoulder Press 3-3-3-3-3
45 - 55 - 60 - 65 - 70 - new PR

Then,

“Grace”

For time

Clean & Jerk 30 reps 135/95 MOD 75

got a new PR by 12 seconds from 2 months ago and adding 10 more pounds than last time.

STRENGTH
3x3 deadlifts 120 kg ( 3 mns b/t sets )

WOD
As many rounds as possible in 20 minutes of:
2 bar muscle ups
4 handstand pushups
8 kb swings (12 kg) ( dont have something heavier...!)

Had some problems on the HS pushups where i lost most of my time, but it was a really nice wod!

After wod:

• Max toes to bar (25)

• Max burpees in 1 minute (28)

Warmup
3 rounds:
* samson stretch
* wrist stretch
* 6 dips
* 15 push ups
* OHS (45,95,135)
* a couple pull ups
* a could DLs to loosen up

WOD
* 225 pound dead lift, 21 reps
* 42 GHD Sit-ups
* 225 pound dead lift, 15 reps
* 30 GHD Sit-ups
* 225 pound dead lift, 9 reps
* 18 GHD Sit-ups

10:00

The deadlifts went really well. The GHDs slowed me down.

Finisher
A shit load of double unders. I still suck. I got 10 in a row at one point though.

STRENGTH
4X4 Linear Back Squat

WOD
Paleo challenge skill WOD
5 Min AMRAP
Max Double Unders
...Every time that you trip or rest, you have to do 3 burpees.

5 Rounds

5 Pull-ups (Weighted Strict if possible) - #14 Med Ball between feet (mostly kipping)
10 Push Jerk (50% of 1 Rep Max) - #105
15 Sit ups (OH ball) - GHD W/#14

W/ #20 Vest