Workout of the Day
A.
Every minute, on the minute, climbing the ladder:
Snatch + 2 Overhead Squats
Males – Start approximately 100 lbs below your 1-RM snatch and add 10 lbs every minute.
Ladies – Start at approximately 50 lbs below your 1-RM snatch and add 5 lbs every minute.
B.
Four sets for times of:
Ground to Overhead x 6 reps
Rest 2-3 minutes between sets
* Set 1 – 185/125 lbs
* Set 2 – 205/135 lbs
* Set 3 – 225/145 lbs
* Set 4 – 245/155 lbs
C.
For time:
Run 800 Meters
30 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lbs)
30 Chest-to-Bar Pull-Ups
Run 800 Meters
D.
Three sets, not for time, of:
GHD Sit-Ups x 15-20 reps
Handstand Walk x 15-20 Meters
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A. worked up to 165#
B. did not time, singles were fast (drop and go)
set 1: 2/2/2
set 2: 2/1/1/1/1
set 3: 4/1/1
set 4: 2/1/1/1/1
C. skipped
D. Done
A: 20-35kg – Stopped at 35 and did 5 sets there
B: 50kg – 39 sec / 55kg – 43 sec / 60kg – 2min (4 failed attempts) / 60kg 2min 23 sec (0 failed attempts)
C: 18:20 (replaced last 800m with 20x30m shuttle run)
D: Done. Practiced my handstand. Still a lot of work to do.
A. 115, 125, 135, 145, 155, 165, 175, 185, 195
B. 185 – .29, 205 – .33, 225 – .45, 245 – babied my rip and took my time. 2 mins
C. 14:13
D. Done
75/80/85/90/95/100/105/110/115/120/125/130 – fail. Tried 130 again about a minute later and got it for a new snatch PR!
b.) :54, :53, 1:05, 1:30
c: 13:23 – thrusters were challenging
d. no time on Friday night will make up Saturday
A. Worked up from 50kg, no misses 75kg, 80kg miss!
B. Set 1: 21 sec : UB, Set 2: 28 sec: 4,1,1 Set 3: 37: 2,1,1,1,1 Set 4: 48: 2,1,1,1,1
C. 16:58: Runs were scorchers in the heat.. 5’s on the c2b, 10, 6, 6, 4, 4.
D. Done
A. worked up from 50kg, no misses to 75, 80kg miss!
B. Set 1: 21 sec : UB, Set 2: 28 sec: 4,1,1 Set 3: 37: 2,1,1,1,1 Set 4: 48: 2,1,1,1,1
C. 16:58: Runs were scorchers in the heat.. 5’s on the c2b, 10, 6, 6, 4, 4.
D. Done
A) 215…felt good…shut it down there…dealing with left shoulder pain
B) Set 1: 24sec – TnG
Set 2: 33sec
Set 3: 45sec
Set 4: 1:22
C) 80-85% effort – sub’d T2b
16:00(Thrusters-5 sets of 6)
D) later
A) up to 215#
B) :32,:38,:49,1:53
C) 13:14
D) complete
A. 225#, started at 145
B. :27, :32, :42, 2:15 (failed 3x on last jerk)
C. 17:42 (subbed c2b for 20 strict pullups)
D. Done
A. 50kg/52.5/55/57.5/60/62.5/65/67.5 f
B. :38/1:06/1:40/3:00 (had a little wrist issue this set)
C. 18:40 did front squats at 52kg instead of thrusters as wrist was very sore.
D. Done
Change up for today:
Metcon:
12 min, 40 on, 20 off
Odd: Battle Ropes
Even: Sled Drag 175# ish
A. Worked up to 195#, Fail 205# 2x
B. G2O: .30/.40/.54/2.05 (ok, that was a lil heavy. A lil bit.)
D. Handstand walk progressions
A. Started 175, Hit 245 and failed 255 (only 1 attempt) Shoulders didn’t feel to good catching 245.
B. :18, :21, :27, :42
C. 17:06. Gassed on this one, took my time on pullups and thrusters from a ripped up hand.
D. Complete
A. Started at 135 and climbed the ladder up to 215 totally easy then I botched my 225 attempt so I rested another min then I hit the complex at 225 and 230. I’m always learning on the snatch movement. But I’m a slow learner. B. I knew I was in for it here 🙂 :21,:32, :45, 1:53!!! I had to squat clean the 245’s because my power clean is so weak that I was scared I would miss to many. C. 11:53 some redemption for my poor strength performance today. D. Did This will be my new favorite combo.… Read more »
A. 90-135. Wrists were bothering me and felt like the most limiting factor.
B. 1:20, :38, 1:14, 3:00. My body was confused that first round…nuf sayd, yo!
C. 21:07, kipped all C2B, thrusters felt shockingly heavy.
D. Done!
(note: not fully recovered from stomach flu/fever. had to stop during “C” many times to “let go” of what was in my stomach.)
A. 135-215, 225 miss…
B. :29, :31, :41, 1:59
C. 19:37…most my issues happened during thrusters and final run.
D. Done! WOOT, Im getting much better at HS walks!
9:30am
A. 95-140, increasing by 5 (felt pretty good)
B. 20 sec/ 32 sec/ 44 sec/ 66 sec (legs felt dead here..missed a clean)..all clean and push jerk.
3:30pm
(got the opportunity to workout with fellow regional competitor so changed up a bit)*
*C. Two fast 800m runs before, with some running recovery, then….
Regional wod #6 (2013): 100 du, 50 hspu, 40 t2b, 30 s2o w/100# axle, 100ft
walking lunge w/axle. =13:22
D. Done
**bonus bar mu work after and I got my first one ever!!! Then about 8 more! So excited to get over this hurdle…felt so great!
A. 115lbs – 205lbs
B. :37, :45, 1:10, 3:10
C. 15:20 (10’s on C2B, 6’s on Thrusters, 10 then 5’s on C2B)
D. Doing this in the morning
Quit slacking bro! 🙂
A. 185
B. 24, 30, 39, 1:37
C. 14:20
D. Complete
A. 95-150
B. 125: snatch, 135 ub, 145: 35s, 155, 46s
C. 15:12
D. skipped, spent 30 mins stretching low back, which got really tight today.
A) 135-205
B) all singles. 245 was miserable and probably took me 3-4 mins.
C) 15:24. Oh ctb. How I love you… Not. Hehe
D) Done. Hs walk feeling good.