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

Warmup:
400m Run
30/20/30

3 Rounds:
HRPU: 10
AbMat: 10

Equipment: KB (Dumbbell) 60lbs

WOD: 3 Rounds for Time
American Swing: 21
Burpee: 15
Pull Up: 9

Power Hour:
Push Jerk: 175x3 185x3 190x2.5 (only did 3 rounds because tired)

1) Back Squat **
3RM
1RM

2) Pendlay Row **
5x5

**GHD Situps in between every set

3) Run 1 Mile

1) E6MOTM Back Squat 10 x 3
SS: 10 Pullups

1) Run 5k

2) 100 Situps for time

June 26, 2013 – Competition
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75% - 205lbs
*Set 2 – 2 reps @ 80% - 225lbs
*Set 3 – 1 rep @ 85% - 235lbs
*Set 4 – 3 reps @ 80% - 225lbs
*Set 5 – 2 reps @ 85% - 235lbs
*Set 6 – 1 rep @ 90% - 255lbs
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Clean
Rest as needed

worked to 185lbs started with 155lbs
C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

240lbs
D.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

13:37