Deep stretch
Hips
thoracic spine

Max Muscle ups
5/6 clean and 3?shitty

Bench/hammer pullup
135/10 clap pull up, 5slow
155x10/6 clap 5 reguglar
155 10
165 8 pullups

deadlift
135
185
225
pushups
almost puked
pushups
done

for time:

3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

then
21 wallball shots, 20 pound ball

then 3 rounds of:
5 pull-ups
10 push-ups
15 kb swings, 45 pound

Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
4x80m Turnarounds on Grass
Hurdle High Knee Drill
1 Lap of the Infield + Static Stretching

I did a triplet this morning and increased as I went until I got to where I wanted to keep on going.
I would go unbroken and through the triplet rather quickly then rest for a little bit and redo the triplet for about 25 minutes.
Good workout overall, but I pulled my back a little bit on the snatches. It's more on the decent not the actual movement.

Bench Press (started with sets of 10 for bar, 95, 125, and 140 lbs x 2 sets, then I did 8 reps with 150 and 6 reps with 160 lbs)
Dumbbell Snatch 5 reps each arm (started with 30, 35, 42.5, 47.5 lbs for all the rest set)
Box jumps (I started jumping at about 20, then 22, 24, and about 25-26" for the rest) all doing 10 reps resting on the top occasionally for a couple seconds and all rebounding well.

I worked on a variety of cleans this morning mostly doing sets of 5 squat cleans for technique with a little bit of weight.
This was early and I did use a little bit of chalk only. No belt.
I was not feeling too strong, but really the issue was with grip as my left hand and wrist was feeling off. The weather might have played a role as well as very little sleep lately.
bar, 75, 95, 115, 125, 135, 145 x 5, 155 x fail (just not feeling it and my wrist and hand was not well with arthritis so went right back to 145 x 5)

endurance
6x200m (100%) (60s b/t sets)
28s - 32s - 34s - 38s - 39s - 45s
did the 1st as fast as i could and then my times naturally began to fall as i was doing max effort at each set.

strength
Deadlift 5-3-3-1-1-1-1
60kg - 80kg - 120kg - 130kg - 140kg - 150kg- 160kg (PR)

WOD
For time:
50 kb swings (28kg)
-then-
3 rounds of:
15m handstand walk
15 T2B
-then-
30 kb swings (28kg)

My first workout with handstand walk! The KB swings completely destroyed my forearms which made it difficult on the handstand walk to do more than 5m per try. Then the handstand walk destroyed my core which made it difficult on the T2B. It was a cycle!

FRIDAY, MAY 2 2014

Run to/from gym: 0.5 mile each way

Work Capacity: Complete the following for time:
Row 1,000m
10-8-6-4-2 reps of: Dbell thruster (25#)
2-4-6-8-10 reps of: KB swing (50#)
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
time: 14:17

Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
95#, 95#, 95#, 115#, 115#

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
Pole Vault Pullover Gymnastics Drill
1 Lap of the Infield + Static Stretching

Event 3:
For Time:
100 DU
+
15-12-9
PS (165#)
HSPU

Event 4
For Time:
50 Burpees
37 DB Thrusters (50#)
25 CTB
13 Box Jumps, 30"

Event 3 @ 15:33
Event 4 @ 13:13

Partner WOD

50 doubleunders each
50 toes to bar
50 partner pushups
50 complex (deadlift, hang squat clean, front squat)
100 ab mat situps
50 wall balls
100 double unders

*did 75lb bar work
*12lb wallball
sub 30 min