September 2, 2012 Dr. Brian

From time;

25 walking lunge

20 pull up

50 box jump 20”

20 Double under

25 ring dip

20 knees to elbows

30 kbs 2/1.5p

20 hang clean (yes this means squat) 95/65

25 back ext

30 wall ball

3 rope ascent Modded

Almost did RX but had to mod rope climbs. I hate long chippers. Time is approximate.

1 rep max

Back Squat
Strict Press
Dead Lift

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
85 pound Sumo-deadlift high-pull, 15 reps

~16:00

This was surprisingly difficult. I did the first round unbroken, but the high-pulls wrecked me for the subsequent pullup rounds. The wheels came off in round three.

I just watched the video online. Some old fat lady did this faster than I did.

Skill: Clean technique – 15mins

Then,

2 Power cleans(as heavy as possible)

10 Double unders

Every minute, on the minute for 15 minutes

Afterbash: As group, soft tissue work- Shoulder rehab/pre-hab.

Clean technique is really improving.

185, maybe could have gone to 205, but it got dicey there at the end. Crushed the DU though, really pleased that the white rope is working very well for me now.

Skill: Clean technique – 15mins <--power clean 85#, then front squatted it 2wce. :)

Then,

2 Power cleans(as heavy as possible) <--75#. Happy w/this b/c I squatted every time.

10 Double unders

Every minute, on the minute for 15 minutes

When I get tired, i need to remember to lead w/my elbows, & not round my back.

Afterbash: As group, soft tissue work- Shoulder rehab/pre-hab.

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups Modded to 10/10 PU/Dips

Time is approximate.

Snatch progressions, ultimate up to 70.5lbs
Core Workout - Plank (10lb) - 34 seconds, Side RH - 14 seconds, Side LH - 19 seconds, Plank #2 - 21 seconds - Could not do RH or LH

Need to work on getting plank and side holds up to 45/30seconds then go up to 3 rounds.

Warm-Up: 2 Laps Around The Track Then:
10 Air Squats, 10 Pull-Ups, 10 Air Squats, 10 Push-Ups, 10 Air Squats, 10 Sit-Ups, 10 Air Squats, 10 Burpees, 10 Air Squats

WOD: Skid Marks
2 Minutes of Max Reps at Each Station:

Wall Balls (20/14)
1 Minute Rest

Ring Dips
1 Minute Rest

Backwards Jump Rope
1 Minute Rest

Slam Balls (20/10)
1 Minute Rest

KB Swings (45#/25#)
1 Minute Rest

DL (155/115#)
Finished: Score is TOTAL FULL ROM REPS

I did the Bear Complex of: Power Clean, Front Squat, Push Press, Back Squat, Push Press from behind x 5 - WITHOUT LETTING GO OF THE BAR FOR ALL 5 CYLCES
For me, this was a really early WOD and I was tired, but the weights felt fine. I held back because it was early and I was not super warm.
Not much of a warm up again because I wanted to bang this out pretty quickly and get back home to get the kids ready.
75 lbs x 5
85 lbs x 5
95 lbs x 5
105 lbs x 5
115 lbs x 5

Post WOD: 115 lbs thruster x 5
All weights felt fine... it was my grip that was really a factor at all. I did them mostly as is allowed as a full squat clean, into a thruster, then get set up for a back squat and then pop up into the PP out of the squat. since the weights are super light for a back squat, that's where I would rest and get a little breath to then go right back into the next movements again.
I did all these with no wrist wraps or belt, etc.
I should go for at least 125 or 130 next time... goal is BW of 135. for a 5 set of the Bear.

Skill
OH Squat 7x2, just missed 345

ME
30/30/30 stay on same station x 4
Break for 1:30 between stations

Ring push ups/ plank hold
OH squats/ hold overhead, 135lbs
Kb cleans/ hold on rack, 62lb KBs
Deadlifts/ hold at the top, 225lbs