5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
5 rounds for time of: 250 M Row 35 KB Swings 24/16kg ------- 18:31 WOD
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5X2 Clean from blocks (just above knee) + 1 Jerk - rest 90 sec.
4X3 Dip Squats @ 110-120% (of max Jerk) Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec. 5 rounds of: 5 Snatches 115/105# 10 Burpees 15 Box Jumps 24/20″ ---------------------- Was feeling really good this morning, had a great workout. Modified the cleans to hang above the knee. Warmed up with 135, then did 155,165,175,185,195. Jerks felt good as well. Didn't do the dip squats Back squat, did working weight at 265. Felt strong throughout. WOD - forgot my KB at home for the original wod. So moved that to Monday next week and did next Mondays today. Liked this WOD. Moved a little slower than I wanted through the Burpees and Boxjumps but over all good. Goal was 15ish minutes. Completed in 17:07 5X2 Snatch from blocks (just above knee) – work to a max double,
rest 90 sec. 3 Rounds 50 DUs 10 Power Cleans 115/75# 10 Overhead Squats 115/75# Rest 60 Secs ------------- Hit 145 by two from the hang above the knee. Don't have blocks to work off of. Did the 4x5 bench from the day before. Went 135 warm-up, 155,175,185,195. Probably could have hit 205, but I didn't have a spotter. Wod - 11:35 5X4 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.
Bench Press: 4X5 work to a 5rm – rest 2:00 1000 M Row Then 10 Min Amrap of 10 C2B Pull-ups 20 DB 20″ Stepups 50/35# (10L/10R) 1000 M Row -------------- Did the TG power cleans up to 175. Was feeling good so then started working on 1 rep full cleans. Has been a long time since doing these so wanted to give it a shot. Worked up to 225, and that was with good form. Was running out of time so stopped there. 5x4 - 135,145,155,165,175 1 rep heavy clean work 185,195,205,215,225 Didn't complete the Bench Press, will move that to tomorrow, or a later day. WOD - Has to sub the C2B pullups for Pushups, the pullup "rack" was being used. 1st 1000 - 3:59.9 AMRAP - 2+16 - The Stepups took longer than I expected 2nd 1000 - 3:54.1 EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 155#
1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings,& begin ME Kipping) – heaviest possible, rest 90 sec. 1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec. 8 min AMRAP 1 Clean 155/105 15 DUs 2 Clean 155/105 15 DUs 3 Clean and so on up the ladder ------------ Ended up doing the 8 min amrap on Thursday of last week. Finished the set of 7 cleans and 15 DUs, completed 1 clean on the 8s. Did a 5 min ME of 155# bench press. That sucked to say the least. Monday did the 3 positions clean and Jerk. Felt ok, not great, but not bad either. Did the A, B of Dips and Squats. I just did heaviest possible dips, not on rings (none in the gym). Did this with a 30# dumbbell. Back squats were based off of 310#, so that came out to 250#. These felt heavy, didn't move as fast through them as I wanted. Finished off with the WOD I originally had for today actually. 20 mins of 1 min on ME Row, 1 min off, goal of 3000 meters. Hit 3006 total. EMOM for 5:00 – 1 3-Position Snatch @
115# 3X10 (steps) Overhead Walking Lunges – heaviest possible, rest 2:00 Row 500m 21 KBS 24/16kg 21 Pushups Row 500m 15 KBS 24/16kg 15 Pushups Row 500m 9 KBS 24/16kg 9 Pushups ----- Ended up going to the Gym this morning after all..... Did the 3 position snatch, didn't do EMOM just 5 sets, rest about 60 secs between. Worked some heavy DLs, didn't do the Lunges WOD - 12:27 Felt good, nice pace, could have sped up the KBS and Pushups a little bit. Finished the morning with a 5 min run. 4X5 T&G Power Clean & Push Jerk: work to a 5RM – rest 90
sec. Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec. 50 Thrusters 45/35# 100 Double-Unders 25 Thrusters 95/65# 75 Double-Unders 10 Thrusters 135/95# 50 Double-Unders ------------- Power cleans - 135, 145,155,165 Warmed up the BS with 1x5 - 225, 1x5 - 245 Then hit 270 and 285. Still completing this cycle with Outlaw so worked off the old 1rm which was 300. WOD - 19:27 Those last 10 thrusters were brutal, did in sets of 3,3,2,2. Completed the last set of DUs unbroken which was a new PR for consecutive DUs 5X5 T&G Power Snatch: work to a 5RM – rest 90 sec.
8 min AMRAP 1 Clean 155/105 15 DUs 2 Clean 155/105 15 DUs 3 Clean Ended up doing the final Deload of my FS/BS cycle and then went into 14.3 WOD. Ended up with 102 reps on 14.3 which is 2 reps into the 275# deadlift. Completed my morning with a 10 min run, want to focus on conditioning now that I have gone through a couple strength cycles. 1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.
1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1 9 minutes to complete: 30 Shoulder to OH 95/65# 20 Burpee Box Jumps 24/20″ 15 TTB 20 Shoulder to OH 135/95# 30 Burpee Box Jumps 24/20″ 15 TTB ME S2O 155# in remainder of the time ----------- Did weighted dips, no rings at the Y. Completed with a 30# dumbbell Completed all the sets above for the BS and was feeling good. So worked up to 310# for a new PR. Attempted 320 but got stuck at the bottom and didn't make a 2nd attempt Completed CJ at 155# WOD Modified to For time - 15 s2o 95# 15 Box Jumps 15 s2o 135 15 Box Jumps Completed in 8:56 1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1. WOD - 14.2 For as long as possible: From 0:00-3:00 2 rounds: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern ------------- Worked up to 145 on the two position snatch. Racked 155 but didn't hit the first position and truthfully didn't fully trust myself in case I had to fail. 14.2 - Completed first two rounds...I think...in the middle of my second round someone in the gym decided to use a cable attachment in the middle of the pullup stand. So not sure if I finished the second round in the right time, but decided to call it then because I would really be working around everyone at that point. Was happy to easily hit the first two round. Finished the first round with almost a minute of rest left. |
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