Warmup
3 Rounds of:

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

---

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.

---

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.

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)

Olympics & Strength
Total 100min
A. WU: 500m row, 2 rounds: 20 abs & backs, mobility

B. Olympics / strength, Jyrkin tunti
Taitoharjoitteena puolisteppaus ilman tankoa ja puupää
Työntö niskantakaa ilman työntöä, pelkkä saksi

1. Ylöstyöntö niskantakaa up ro rento max

2. Kyykky edestä 4x4 rinnallevetoennätystä isommilla painoilla > tein pienemmillä painoilla, voimattomat jalat

3. Tankokävely 10+10 askelta eteenpäin + taaksepäin x 3
   3x20x15kg

4. Penkkipunnerrus 10+8+6+4+2+5 = 35

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.)

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.

Strength Front Squats 6-4-2-2-2 (75-5, 95-5,105-3, 145-3, 144-3, 165-3)

4 min AMRAP
8 ring rows (feet elevated)
10 goblet squats 53#
10 sit ups
-2 minute rest-
8 push ups
10 wall balls 20# (30#)
10 sit ups

Sprints - 60m - on grass - 9x60m - 8.4, 8.03, 7.97, 7.87, 7.75, 7.65, 7.76, 7.85, 7.97

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)

5 rounds of:
dumbbell bench press 6-10 reps
toes to bar 10 reps
clean x 5-6 reps
Front Squat 5 reps

400m row
15 lunges (each leg)
15 ring row
15 thruster
15 K2E
15 box jumps
15 wall ball
5 x 10m sprint