A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

95 all sets

B.
Every minute on the minute for 10 minutes:
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

145, 170, 180, 190, 205, 215, 225x, 225x, 225

Snatching at these increments on the minute wasn't going to happen for me. Feeling weak tonight anyway but at least tried. Once I hit 205, I was thinking, no way. Backed it down with a little more rest just to hit 225 before I called it quits.

C.
Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

Wasn't even going to try OTM on this so worked up to 225 and focused on jerk technique.

D.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

285x4, 300x3, 315x4, 300x4, 315x3, 335x2, 285x6 - tough

MRI was clean for the most part. Told me to rest the shoulders. He thinks my pain is coming from the upper sub-scapular area where it ties in to the shoulder. No surgery and nothing serious is good... Pain and discomfort is bad. I guess I'll take it.

A.
Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

285, 285, 285, 285, 290, 290, 295, 305 - The last set was easier than the previous 2. Mentally I must have done something different on the last set.

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Based on an older 400 PR.
300x4, 300x3, 320x3, 340x2, 370x1 (strong), 320x10

If I could have held it together a little tighter from 6+ w/better efficiency and concentration between reps, it would have bought me few more reps. 

C.

Three sets not for time:
x5 PHSPU - 6"
x5 C2B kipping pullups
x10 OH Lunges w/45# plate
x15 20" box overs
Rest 2 minutes

Done

A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Worked up to 165#

B.
PP: Work up to heavy triplet

185#

C.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.

PU's: 75, 75, 75, 55, 65, 65, 55, 55 - all triples
RD: Most of them strict, tough

D.
10 min @ 80%:
AD 20 cals
row 250 m
25 DU's

4 rounds + 20 cals

+rest 5 min

10 min @ 80%:
10 GHD SU
3 wall walks
10 WB's

5 rounds

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

135, 155, 170, 180, 195, 205, 205, 205, 205, 210# - doubles got tough in the last 3 sets.

B.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed

Done @ 255#

C.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.

4) 285, 300
3) 300, 320
2) 320, 335 (x1) - Failed at the sticking point on 2nd rep and gave up.
6) 285

FS's were rough on me today. That was a lot of weight and a lot of reps. I felt myself wanting to descend slowly but had to keep reminding myself to move. Back was pretty tight going into the last 3/2/6. 

D.
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (185/135 lb.)
10 Toes-to-Bar

7 rounds + 5 HPC + 5 T2B

Arms are fried because of this one. T2B aren't real great so that didn't help my grip any having to hang longer than necessary. A little more aggression early on would have bought me the time needed to finish my 8th round.

Two sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.)
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.)
35 Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 8 minutes

11:02, 12:47 

A. PC – 1.1 emom – 72% – 10 min

220# 

B. PC x 1/SJ x 1 – 70% – 10 min

210#

C. PP Cluster from rack – 2.2.2 x 4; rest 4 min – 10 sec b/t reps

205# - This was sketchy on shoulder and got interrupted so shut this down after set 1.

D. 30 sec max reps – DB push press – 45#/h; rest 30 sec x 4

Done w/controlled minor pushes

E:
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes

110, 115, 120, 120, 127.5kg (280#) - Tougher on me today than last week.

Cool Down:

x15 burpees OTM for 3m 

EMOM – 12 min:
FW – 20 sec with heavy DB – odd 100#
Wall Walk x 3 – even

Done

Rest a few:

for time:
10 burpee muscle ups
5 wall walks
5 sets of 50 unb DU’s
5 wall walks
10 burpee muscle ups

12:40

Rest a few:

EMOM – 10 min
AD 8 sec max – odd
RC from ass leg less – even

x2 of the rope climbs from ass I got to the 15' mark.  I fell short about 4ft the next 3 rounds.

Rest:

Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)! 
Last week: 295, 315, 335, 315, 335, 355# 

300, 320, 340, 320, 340, 360# - Tough today 

A:
25 DU’s AFAP
Row 200 m @ 95% effort
rest walk 90 sec x 8

34.2, 34.2, 34.8, 35.4, 35.6, 35.9, 36.5, 36.9 

B:
EMOM – 12 min
odd – HSC – 185# x 3
even – parallette HSPU in 20s

odd: done
even: 5's

C.
40 TGU not for time – 1.5 pd

Done 

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

A: Based on 242#
120, 145, 170, 190, 205# - Much easier than last week. Heavy but solid.

B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

B: 225, 255, 275#

C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C: 255, 255, 255, 265, 280# - strict tempo, all 4's.

D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups

9:46
Part D was too much like my 6th workout at the games this year. I didn't want to go there tonight but got through it. Not real heavy but can get a little mental once you clear the hump.

 

A.
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

Runs: 6:52, 7:23, 7:26 - Ran on hilly 400m out/back/out/back. Not comparative to track times but effort in relation to drop-off should be similar.

Finally had my MRI yesterday. Looking forward to see what they have to say about it in a week or so. Shoulder was sore so skipped yesterdays WOD.

A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.

195, 205, 215, 225, 235, 245, 255, 265, 275, 285# - last one was pushing it. tough

B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

285, 305, 325#

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

295, 315, 335, 315, 335, 355#

D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

2:40 - drooling like a madman on the burpees today, this one was a smoker.

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

Done

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

180, 210, 240, 260#

C.
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
Please adhere strictly to the 30 second rest periods.

Ring dips had to be broken up going strict and maintaining temp.  Very difficult.  C2B strict are next to impossible but tried.  I got 1 out of all the sets without any kip.  This combination was a circus act.

D.
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (24kg/16kg)
100 Double-Unders

Shut this down after 25 pull-ups.  Arms smoked from the 5 round workout we did several days ago.  Decided to do 100 DU's and shut it down. 

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

1) 120#
2) 145#
3) 170#
4) 195#
5) 205#

B.
Three sets of:
Banded Speed Pulls w/red band x 8

135, 135, 185# 

C.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

245, 245, 245, 255, 265# - All set of 5, solid reps, strict tempo

D.
For Max Calories:
5 Minutes of AirDyne

157 cals 

A.
Three sets, not for time, of:
Toes to Bar x 15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 3 reps

Done: UB

B.
Five sets for times of:
Run 400 meters
12 Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 4 minutes

HSPU/C2B UB all rounds
1) 3:20
2) 3:37
3) 3:53
4) 3:58
5) 4:33 - fell off a cliff on the KBS. Broke them up into 4 sets on the last round and it cut into time quite a bit.

Didn't fuel properly for the demands of this WOD. Poor planning on my part and lost a little focus on the final round. This one looks a little easier on paper.

Missed MRI because of work crisis that kept me busy all day the day of. Rescheduled for next week so I figure I might as well push the shoulder a bit in hopes the MRI will reveal a little more information. Felt good except after I jumped down from the MU's.

 

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

115, 125, 135

B.
Take 15 minutes to build to a “heavy” Snatch
“Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

230 - felt weak, no pop

C.
Take 15 minutes to build to a “heavy” Clean & Jerk

280

D.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
(Do not exceed max load used on Monday, but try to use that load for all sets.)
Again…please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

205, 225, 235, 245 - all solid reps

 

A.
Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean
Please drop the weight after the high hang clean, then reset and clean.

175, 185, 195, 215, 225, 235, 245, 255, 275, 285#

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

300, 320, 340, 320, 340, 360

C.
Two sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed
Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

Skipped

D.
For time:
Row 500 Meters
25 Burpees Over the Erg
100 Double-Unders
25 Burpees Over the Erg
Row 500 Meters

7:52 - stand and jump over

Nice to start lifting heavier again. MRI on shoulder tomorrow to see what is behind the shoulder impingement plaguing me for a year now. Tweaking workouts a bit for weaknesses so will not be posting those days.

 

A: 3 rounds not for timee:
Pullups: 12
Pushups/Scapula: 12
DU: 45

Done

B:  Jerk Balance; 3 x 3

50, 60, 70
 
C. Clean and Jerk - 1 emom - 60% 1RM - 5 minutes

80kg

D. Clean and Jerk - 1 emom - 70% 1RM - 4 minutes

95kg

E1. RDL @ 4011; 4-5 x 3; rest 2 min

80, 95, 110kg

E2. Ring Dips Static; rest 2 min

10, 11, 12 

A. emom - Squat Clean x 2 - 65% 1RM + 2 pHSPU - 8 min

205# - done

B. FS @ 30X1; 3-4 tough x 5; rest 20 sec

205, 225, 245, 265(bs), 285#(bs)

C.
Three sets of:
7 Pendlay Rows
14 Alternating Reverse Lunges with 32/24 kg KBs
21 GHD Sit-Ups
Run 400 Meters
Rest 3 minutes

135, 155, 175# - pendlay rows 

A.
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test

Time: 15:16 

B.
Ice bath and easy stretching.

One week since the games and working back into it.  Staying away from overhead movements until MRI on August 8th.

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1 - 48"
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps - 50's
Handstand Walk x 10-15 Meters - Subbed x10 T2B

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Worked up to 350#, no power.  Feel weak.  50# under my PR.

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk - Skipped

Took home the Crossfit Games 2013 Bronze Medal in 40's division this year at the games.  I will be summing up my thoughts on the competition when I get some time.