Buy-in:
5/3/1 Back squat Cycle 3, wk3
225x5, 250x3, 280x1+ (6)

WOD:
"Isabel"
30 snatches @ 135/95#
Scaled to 115# to keep moving and push power output
2:42

Cash out:
"Fran"
21-15-9
Thrusters (95/65)
Pull ups
RX'd @ 6:20

The squats and Isabel killed me for Fran. Over two minutes slower than PR. Hell of a workout today!

M/ 38/ 134 lbs/ 5'-6"
20 minutes of:
odd minutes: 3 reps of Jerk (started with 145 lbs & ended with 155 lbs)
even minutes: 3 reps of DL (started with 245 lbs & ended with 255 lbs)
my lower back was pretty tight, but was really focusing on speed and keeping the weight on the posterior and the hamstrings mostly. My back was a bit tight from the cleans yesterday I guess. I also did a bunch of squat cleans after that night's clean WOD.

This felt better as the WOD went on.

I warmed up with:
75 lbs press/PP/PJ
95 lbs DL super slow and low
95 lbs PP/ PJ/ Split Jerk
135 lbs DL slow and in super control and then at the end a few fast ones to get the body going
115 lbs PJ/ split jerk to get used to the split footwork
185 lbs DL with a bit of speed concentrating on the weight on the posterior & hamstrings
135 lbs PJ/ split jerk
225 lbs DL

Shoulder press:
3 @ 80% - 65#s
3 @ 85% - 70#s
3+ @ 90% - 70#s (90% & 85% are the same for 80#1rm... weird)

3 rounds:
400m run
21 KB Swings (35#s)
12 pull-ups
(between each round, 8:00 mobility/skill - worked on butterflies & strict pullups)

3:02, 3:26, 3:22

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65) used 75 lb
30 pull ups
30 burpees

A.Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes

0:21, 0:18

B.Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

0...ugh, goose egg

C.“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Row: 70
Pull Ups: 43
BS: 42 (unbroken)!!!
STO: 13
Total: 168

Compare to 1/27/12:
Row: 70
Pull Ups: 43
BS: 40
STO: 15
Total: 168

Compare to 11/22/11:
Row: 61
Pull Ups: 45
BS: 32
STO: 13
Total: 151

A.In six sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles. Leave the weights on the bar when you finish, you’ll come back to this.

50kg, 75kg, 85kg, 100kg, 104kg, 107kg

B.In six sets or fewer, build to a 1-RM Weighted Pull-Up
Weighted Pull-Ups

20, 25, 30, 35, 40, 42.5 (F)

C.Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

5 x 91kg

D.Five sets for max reps of:
Strict Handstand Push-Ups x Max reps @ 1010
(if you break tempo, you terminate the set – no resting at either the top or bottom)
Rest exactly 60 seconds

0

3 x 5 bench press = 90 lbs (5, 5, 4)

then…

AMRAP 10:
8 plyo push-ups (with 45lbs plate)
8 knees to elbows
50 double-unders

Score: 3 rounds + 8 plyo push-ups

rest 2 minutes

AMRAP 4:
8 push-ups
8 pull-ups - used black band
8 jumping squats

Score: 2 rounds

Warm up:
3 Rounds of
Rope swing complex:
-alternating single arm, 10 reps each arm
-double whip, 10 reps
-double arms cirlces inward, 10 reps
-double arms circles outwards, 10 reps
Mat Jumps x 10

Strength:
Lunges 3x10 @ 95, 115, 115

Daily WOD:
5 Rounds w/ 40 lb dumbell
Dumbell single arm snatch, right side x 10 reps
Single arm waiter walk, right side x 20 yds
Dumbell single arm snatch, left side x 10 reps
Single arm waiter walk, left side x 20 yds
rest-do with a partner

70 squats
60 pushups
50 burpees
40 pull ups
30 kb swings (53)
20 T2B
10 @ 1 min plank

Broken down into 10 rds.

Plus 3 rds while Devo finished.

352 reps

Buyin:
30 DU's
200m run

WOD:
Partner wod
15min AMRAP of:
20 pullups
20 wall ball (20/14)
20 KBS (1.5 pood/1pood)
*1 partner working at a time

Cash out:
100 russian twists 44# KB (4x25)
5/3/1 Bench press cy3 wk 2
165x3, 190x3, 215x4

Marlea (Drop in) and I partners, split everything down the middle. broke up pullups into 5's everything 10/10. worked on butterfly pullups, felt pretty good a couple times. ended up tearing both hands, made the 5/3/1 bench press difficult with grip.