Strength

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

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% 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: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

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

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

-

S:
1) 250#
2) 215-230-240-255# – No failures, no assistance. Much better than last week.

C:
C&J based on 300# max. TOUGH percentage for this WOD.
1: 245# x3
2: 245# x1 – smoked, dropped weight. Happy I got one after the burpees though.
3: 220# x2
4: 220# x2
5: 220# x1

Midline:
Done

Disappointed about the conditioning. I forgot to time the burpees because I was more focussed on trying to game my C&J’s and time so I could do it as RX’d. The weight was too much for me today and couldn’t risk taking 2 steps back on the shoulder rehab.

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (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: 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: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

-

BBG: stuck with 70%
1) 77.5kg (170#)
2) 100kg (220#)

S:
1a) 95/100/105/105kg (231#) – heavy
1b) 90/80/90/80kg – 90kg didn’t feel right, kept backing it down to 80. Need work on this drill.
1c) 125/145/145/155# – slight shoulder pain but way tolerable!

C: Runs
1:12
1:09
1:15 + 25 jump/clap burpee penalty for time (49s)
1:15

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories

-

BBG:
1) 82.5kg – Based on 110kg (242#)
2) 102.5kg – Based on 136kg (300#)

S:
BS: 155kg @ 85% & 162.5kg @ 90% – Based on 400#
FS: 125kg – took it easy on this one because of shoulder

C:
60 cals
3 rounds + 7 reps
4 rounds
42 cals

I'm not sure I should have done the cleans on the BBG.  Shoulder smoked.  *sigh* we'll see how it feels tomorrow.

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

-

BBG:
1) 200#
2) 245#

Conditioning: with Ring MU’s instead of bar. Last time we did bar MU’s with that rope climb, it fired up the shoulder. It was either the heavy C&J that day, the rope climb or bar mu’s. Cutting them out of the equation tonight.

Time: 12:49 – MU’s were pain free with very fast turnover. Decided not to tng thrusters today.

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Conditioning

2 min ME Front Squats @ 80%

*Rest 2 minutes.

10 min AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

*Rest 2 minutes.

2 min ME Front Squats @ 80%

-

Snatch: 231# - Stopped there, shoulder pain causing me to hold back.
C&J: Hathcock worked with me on my snatch a few weeks ago.  Trying to redefine snatch while shoulder jacked. It's coming around.

Squats: x15 286# - First blast of FS, then switched to BS to relieve pain on shoulder.
+
6 rounds + 7 DU's
+
Squats:  x15 286# - FS->BS 

Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% 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 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

Midline
5 min alternating BB TGU 95/65#

-

1) 300# w/rage green bands.

2) 
175#
190#
205#
230#
255# - 2 of the 3 reps were assisted

3) Total: 162
BOB's: 20/12/12
C2B: 25/13/14
DB: 23/22/21

TGU's: Worked up to 70#.  Bad shoulder can't take it, shut it down.
 

BB Gymnastics

1) Every 30 seconds for 5 minutes:

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

2) Every 30 seconds for 5 minutes:

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

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – 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 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

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

-

BBG:
1) 80kg
2) 105kg

S:
1a) 90/95/100kg
1b) 110kg all sets
1c) 110/145/145#

C: skipped, out of time.