7 min AMRAP

5 overhead squats
5 box jumps

Strength
Split Jerk
Every 45 seconds for 5 sets complete 2 Split Jerks @80% 1rep Jerk- 155
Reps are at 0:00 – 0:45 – 1:30 – 2:15 – 3:00.

Conditioning

Group A
In 10 minutes complete:
15 Push Press (#95/65)
25 Burpee Broad Jumps
15 Push Press
25 Burpee Broad Jumps
15 Push Press

Group B
In 10 minutes complete:
20 Push Press (#95/65)
10 Burpee Broad Jumps
20 Push Jerks (#115/75)
30 Burpee Broad Jumps
With any time remaining AMRAP Split Jerks (#135/95).

Group C
In 10 minutes:
20 Push Press (#115/75)
10 Burpee Broad Jumps
20 Push Jerks (#165/115)
30 Burpee Broad Jumps
With any time remaining AMRAP Split Jerks (#185/135).

Chose C

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

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

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

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)