Day 3 WOD 120626:
BB Gymnastics
1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120515
2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.
I am starting to fall in love with all the technical work. I finally conquered my fear and did a jumping bar muscle up. It wasn't that I couldn't physically do one, it was just my head psyching me out cause of the height. I couldn't get my body up and over the bar to lock out, but it was getting late and I knew I had to start the clock and just get the conditioning over with. My 2nd attempt with the clock running, I finally got it down. Of course the bar was at about forehead level and I jumped with bent knees/straight arms. Hopefully i can lower the box bit by bit. I think 241 DUs, is a pretty valiant effort.
Day 2 Outlaw Way
WOD 120625:
1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
1- 35 x 5
2a-45 x 5
2b-45 x 5
Strength
1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
1a.) Did first set as rx’d then had to scale with PVC
1b.) 15# Barbell my wrists were definitely feeling this.
Conditioning
21-15-9 of:
OHS 135/95#
T2B
8:29 @ 35#. My shoulders were fried at this point. Chained together my first 7 T2B, which is a “PR.”
All this work took 2 hours
Notes: Complete all Cleans, then one Split Jerk after the third Clean.
Notes: Percentage is based off of 120515
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.
2a-45 x 5
2b-45 x 5
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
1b.) 15# Barbell my wrists were definitely feeling this.
T2B
Day 1 of the Outlaw Way
WOD 120623:
BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
Strength
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.
June 17, 2012
Workout:
“Fifty Filthy” in reverse!
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 6 lb ball
50 Back extensions
50 Push press, 15 pounds
50 Knees to elbows
Walking lunge, 50 steps
50 Kettlebell swings, 3/4 pood
50 Jumping pull-ups
50 Box jumps
My time: 31:46... I felt dizzy twice: during a long set of KB swings, and the box jumps at the end. Just was completely out of gas. Wrist felt great.
June 4, 2012
Warm-up:
Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)
Max: 70#. This is not my true 1RM, as I was playing cautious with my wrist.
Workout:
“Christine”
3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in. (subbed 20" step ups)
Hip flexors were just fried from track night the night before, combined with the rowing.
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