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

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.

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

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)

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.

June 25, 2013 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

did 3 mus, 60 sec hold and 6 t2b
B.
Jerk
*Set 1 – 3 reps @ 60% - 135lbs
*Set 2 – 2 reps @ 70% - 155lbs
*Set 3 – 2 reps @ 80% - 175lbs
*Sets 4-8 – 1 rep @ 90+% - 195lbs
Rest as needed
C.
Three sets of:
Push Press x 4-5 reps - 135lbs, 145 lbs, 145lbs
Rest as needed
Make these as heavy as you can handle.
D.
Complete as many rounds and reps as possible in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees
(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)

Skill
6x2 Standing Box Jumps

Strength
5-5-5 Push Press (slow descent)
(40kg - 50kg - 60kg)
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)

Midline
3x10 Good Mornings (40kg)
3x10 Shot-put Situps (28kg)

Warmup
3 Rounds of:

5 Inch Worm
10 Tuck Jumps
3 Wall Walk
30 Seconds rest between rounds

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Strength/skill
Bench Press

15 Minutes To A Heavy Single
2-3 Minutes rest between efforts

10 Rounds of: 3 Every 45 Seconds @ 60%

Got up to 70#, F 3x on 75#... next time! Worked at 45# for sets.

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Conditioning
21/15/9 RFT of:

D.B. Man Makers (45/25×2)
Double Unders

17:08, 15# dbs and subbed 4x singles for DU

DFL! But didn't mind, since I used heavier weights than the girls that finished before me. The man makers were TOUGH - mostly during the squat thrusters - my shoulders were burning! Also, I'm terrible at jump rope. Really need to practice that - super inconsistent in being able to link even singles.

500m row to warm up

Snatch Assistance:
Pressing Snatch Balance 5x3 (in between 20 situps) @ 45
Snatch Balance 3x5 (in between 25 supermans) @ 45

Complex #1:
1 power snatch + 1 OH Squat every 90 sec
1x6
45-55-65-65-65-65

Complex #2:
2 Power Cleans + 1 Split Jerk every 90 sec
1x6
65-75-75-85-85-95

Push/Pull:
4 Rounds
10x Renegade Rows
10x Dumbbells Pushups
20lbs

Pull-Up Work:
5x Wide Grip Strict Pullups
(rest 30sec)
10x Chin Up Strict
(rest 30sec)
5x Narrow Grip Strict Pullups
(rest 30sec)
10x Supinated Grip Strict
(rest 30sec)

Capacity:
3RFT
2mins Airdyne
21 Burpees
11 Deadlifts @ 165

(12:08)

Core/Accessory:
50x L Holds from bar (had to break into 20-15-15)
120 sec elbow plank