Power
1) Power Snatch Work to a 5rm (non-T&G, reset quickly after drop) 2) Strict Press: 1X5@65% - 85 1X5@75% - 95 1xMax Effort@85% - 105 rest as needed Accessories 1A) 3XME Strict HSPU – rest 90 sec. 1B) 3X15 Toes to Bar – rest 90 sec. Conditioning 3 rounds of: 1:00 ME Pullups 1:00 ME Burpees 1:00 ME KBS 32/24kg 1:00 Rest -------------- Power Snatch - Hit 135 for 5, decided to move up in weight just to work on a heavier power snatch and hit 145, then 155. Plated and pulled 165 but wasn't feeling it. Again one of the harder things about working out in the Y, cant fail on a heavy attempt Press - Completed all sets, and ended with 10 reps on the ME set Didn't complete the HSPU, did the T2B. WOD - I felt like a was running into issues everywhere. First off the pullup station I had to use is not attached to the ground or wall so if I tried to kip the whole thing flew around. I decided then to switch out do DUs instead and work my heart rate up to focus on that training. Well started in and my handle broke on the rope....as you can see nothing seemed to be going right for the WOD. Decided to Modify the wod and do 1 min ME Burpees, 1 min ME KBS, 1 min rest, for 3 rounds.
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Power
1) Power Clean: Work to a 5rm (non-T&G, reset quickly after drop) 2) Deadlift: 1X5@65% - 235# 1X5@75% - 265# 1xMax Effort@85% - 305# **rest as needed Accessories 3X10 Bent Row – heaviest possible, rest 60 sec. 5 Rounds for time 135 lb Power Snatches – 3 reps 135 lb Overhead Squats – 5 reps 30 Double Unders ------------------- 1- Worked up to 190# on the PC. Plated 205 and hit one but knew 5 was going to be tough 2- Completed all sets, hit 10 on the max effort set Row - Did 2x10 at 135. Started running out on time, and didn't know how the WOD was going to go so did only 2 sets WOD - 11:21 Modified it to 155 Power clean and FS. Started some warm-up with the snatch but changed it up to match closer to the movement I was working on today. Squat Cycle
1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed 2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed 1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec. 1b) 4X4 Push Press – heaviest possible, rest 60 sec. 5 rounds of: :40 Slam Balls :20 Rest :40 Row for Calories :20 Rest :40 Pushups :20 Rest Total time 3 mins per round --------------------------------- Ended up being sick on Friday, so moved this to Monday 1 - Snatch - Completed 135, hit 145 for two, but missed the third 2 - Hit 145 for the complex. Could have gone heavier I think but moved on for times sake 1a - Worked up to 15 pounds in weight 1b - didn't complete WOD - Ended up with 60 cals on the row, didn't keep track of Slam balls and Pushups, but had about 15-20 of each movement during each cycle. 1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
– 1X3@95%, 1X3@90%, rest as needed 2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed 1A) 4XME Strict Pullups – rest 60 sec. 1B) 4X5 Push Press – heaviest possible, rest 60 sec. WOD 15 Hang Clean to Thrusters 115# 30 Split Jumps 20 Box Jumps 30/24″ 10 Hang Clean to Thrusters 115# 30 Split Jumps 15 Box Jumps 30/24″ 5 Hang Clean to Thrusters 115# 30 Split Jumps 10 Box Jumps 30/24″ ------------- Clean - 135,155,175,185,205 May have been able to hit 210 or 215 but was taking a good bit of time and needed to move on Jerk - Took it from the rack and reset each time. 135,155,165,175 A/B - Did 135 on the push press and instead of ME on the Pullups did sets of 5 WOD 15:29 - Moved the weight down to 95, having not done that movement before, probably could have done 115# knowing how it went now. Box jumps went slow, especially after the split jumps, had to give myself a moment to rest and catch my legs. Forgot to add in my plan before today so ended up doing my normal squat routine then added in some C&J work. Worked up to 205 on the C&J, failed at 225.
4x5 Weighted strict pullups - worked up to 30#, last set was not unbroken, broken into 3, and 2 reps WOD - 3 Rounds, score total Thrusters 5 min to complete 500m row, then ME 35# dumbbell thrusters 73 thrusters 12 min AMRAP
5 Hang Clean Thruster 95/65 5 Strict Pull-ups 5 Box Jump 24/20 13-11-9-7-5-3-1
Wallballs 20/14 Push press 115/75 1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)
2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec. 75 Double-unders 40 Thrusters 75# 40 KBS 32/24kg 75 Double-unders 4 rounds of:
400m Run (all out) ME UB Pushups Rest 1:1 |
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