BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#

-

BBG:
1)
80: 190#
90: 220# - failed 1
95: 230# - failed both but got under.  Just didn't stabilize.  1:30 rest pushing it for such a heavy weight.  
70: 170#

2)
80: 225#
90: 255#
95: 265# failed both, arms were smoked for some reason.  I was well under it but arms didn't commit to staying locked out.  
70: 200# 

C:
Time: 11:41 -  Done with 32" box jump.  Pretty high.  Failed 2 muscle ups cost me 40 seconds or so.  MU's are a little rusty. 

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

Conditioning

Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m

For time.

-

BBG:
1) 220#
2) 275#

S:
125kg
135kg
145kg (319#) - last 2 reps were rough 

C: 16:11 

Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

-

S:
250#

C:
7:15 - HOLY MOTHER this was tough.

ML:
Done 

BB Gymnastics

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95-100% RPE.

-

S:

1) 205/215/225/235# - Wore new lifting shoes for this session.  Angles were off on all lifts but went with it.

2) 235/255/275x/275# - This is only lift I was happy with tonight.

3) 315/345/365/385/395x

C:

1:36/1:34/1:35/1:36

Feeling a little run down from the previous two days.  150 burpee's left me sore in shoulders.

Either…

150 Burpees for time

-or-

Run 5k

-

Burpees: 10:49 - need to get this down into 8 or low 9's.

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

-

BBG:
1) 190/215/170#

2) 245/275/215# - Dropped 275 down to 265 after 2nd rep for the remaining 3 reps. 

C:
1:26
1:29
1:33
1:34
1:38

Vacation Update:

Been out of town and skiing in cold weather all weekend.  Just arrived back home and it's great to be back.  We all had a great time.  Ate something that turned stomach to liquid last Thursday and it is still cramping.  Been able to work through it but eating anything causes feeling of nausea and cramping.  Bizarre… I hope I get over it soon although I seem to be able to work through it when I have to.  Starting WOD's again tomorrow.

BB Gymnastics

1) Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes (11 total reps):

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 80-90% RPE.

-

BBG:
1) 185#
2) 240#

S:
1a) 275#
1b) 285#
1c) 165#

C:
3:32
3:30
3:28

 BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength
Back Squat: 3X10 – heavier than last week, rest as needed.

Conditioning
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

-

Iced shoulder all day today and it hasn't felt this good in a while.  Continuing to power ice through next week or as long as necessary to maintain improvement.

Ate something at lunch today that liquified the stomach and caused cramping all day. Almost didn’t follow through with workout. Took it very light on BBG and managed to squeeze through strength and conditioning. Rough one on conditioning. Posting this a day late and feeling much better than I did for this wod.

BBG: Kept this light
1) 70kg
2) 90kg
3a) 50/55/60kg – went heavy on this and felt slight groin strain on last set of quack walks.
3b) 50/55/60kg – w/split static press instead of pp

S:
115kg (253#)

C: tough session, kbs were rough
HSPU: 11+7
DU/PU: 3:23
HSPU: 6+6
DU/KBS: 5:37
HSPU: 3+4

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 UB GHD Situps – rest 60 sec.

-

BBG:
Sn: 90/100/90kg – Based on 242#, solid, no failures.
C&J: 110/125/110kg – Based on 300#, 1 failure to lock out, solid otherwise.

C:
53 – facing box
1 round + 20 + 1
34 – jump w/clap, smoked

ML:
Done

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

-

BBG:
1) 105kg 231#
2) 120kg 264#

S:
120kg (264#)
127.5kg (280#)
135kg (297#)

C:
8:02 – PR, ran this on another 400 but runs were pretty accurate to last time I did this wod. All UB and ran at about 90%.

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

-

S:
1) 365# all sets – someone stole my bands so halved the weight and ran this without bands.
2) 180/205/205# – Last set was a 6/4.

C: changed because of no rope. Disaster on hspu’s, shoulder was in bad shape today. Did them but it was indescribably painful. I need a shot in the arm! Monday!

Part 1: Done w/MU’s and HSPU
+
Row 100 cals: 4:23

ML:
LPU: 7/5/3 – painful lowering to lockout, not my favorite movement.
GHR: Done

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

-

Took this day off. I think coach meant 5×1 with more weight yesterday, not 5×2′s and I think I overworked myself. Both of those demands were not happening although I tried! Body was wrecked, needed an extra day of recovery after that one.

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

-

BBG:
1) 135/155/165/175/185#
2) 155/175/195/205/205# – back was lit up, had to back down weight from last week’s singles. Last week I ended on 242#. I’m smoked

Duck: 95/105/115#
PP: 185/135/135# – can’t regress on shoulder recovery, backed this down and did split static press after the first round.

S:
235/245/265# – last set got tough

C:
Total: 141
Row 1: 42 (13/11/10/8)
Burp 1: 33 (9/9/8/7) – jump w/clap
Row 2: 37 (11/10/8/8)
Burp 2: 29 (9/7/7/6)

Had to use # instead of kg tonight so between the math and workout, it’s been one heck of a night. Brutal session especially with doubles that were supposed to be heavier than last week.

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Midline

Accumulate 4 minutes of L-Sit Holds.

-

BBG:
1) Based on 110kg – Failed one of the 100kg 90% reps.
2) Based on 135kg – Some good, some bad but no failures.

C:
Time: 4:03 – PR down from 5:51 in July, and 11:21 in 8/2007. heh

ML:
Done and tough

BB Gymnastics

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

-

BBG:
Sn: 105kg (231#) – Snatch has felt heavy lately, I’m about 10# below PR. Failed this once, and hit it the 2nd time. Stopped there.
CJ: 120kg (264#) – Tried 125kg and jerk was off, shut it down.

S:
1) 130kg
2) 135kg
3) 145kg

C:
Time 8:46 w/290# sled

The helping hand that loaded the sled loaded it with x6 45# plates instead of x5. I didn’t know it until I was unloading it post wod. Pushing the sled was more like churning in low gear as I could never get enough momentum past the first round to get into a run. Either way, it’s done. 20 seconds wasted on a few trip-ups on du’s in the last round.

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

Midline

1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

-

S:
1) 275# w/green rage bands
2) 200/230/240/255# – ass came off on last rep of 2′s. Ass down on last 2 but required assistance for 2nd rep.

C: Measured distance for shuttles
1:46
1:55
2:03 – Broke C2B’s at 11
2:03 – Broke C2B’s at 11

Total: 7:47 as rx’d

ML:
T2B: 20/14/11
RHypers: Done

I figure it’s a good workout when you have to use you’re car alarm to find your truck in the parking lot.

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

-

BBG:
1) 80kg (176#)
2) 110kg (242#) – shoulder pain, power cleans agitated it. squat cleans don’t seem to have the same effect. *sigh* buggers

S:
1a) 100/105/110/110kg (242#)
1b) 90/90/95/95kg (209#) – these don’t feel right. need to drop weight and get advice on this movement.
1c) 70kg (154#)

C: Drove 800m from gym and ran it. Didn’t have time to drive to track and I hate treadmills.
3:07
3:11
3:10

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

-

Wow, rough night. That was a lot of volume. I want one of those top 20 spots bad so going to have to be careful I don’t blow my pistons before march.

BBG:
1) snatch 60/70/75/80/90kg (198#)
2) cleans 70/80/90/100/110kg (242#)

S:
1) bs 125/145/155/162.5kg (357#) – failed my last rep of the 2. Felt back strain/tightness going into last round. Kept it tight but gave up mentally on the last rep.
2) fs 110kg (242#) – Upped this 5kg my all time FS max of 354#. Last weeks FS, I was feeling weak.

C:
6 rounds + 8 RD + 9 KBS = SMOKED

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.
*Strict 20 minute time limit.

- 

Got to 15 of the KB Snatches at 20 min.  Tough one.

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.

*Strict 20 minute time limit.

Rest Day Run: 2.5 miles

BB Gymnastics

3 attempts to establish a 1RM Snatch
3 attempts to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 1RM Front Squat.

Conditioning

100' Farmers Carry 135/95#
40 HSPU
100' Farmers Carry 135/95#
30 HSPU
100' Farmers Carry 135/95#
20 HSPU

For time.

Notes: Farmers Carries should be performed with two barbells. The 100' should be broken into a 50' down and back. HSPU are Regionals standard.

-

BBG:
1) 231#
2) 264#

C:
20:09 – games rx’d