1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Conditioning For total working time and burpees: 3 rounds of- 12 C2B Pullups 12 Thrusters @ 95/65# 3:00 ME Burpee Box Jumps 24/20″ 3 rounds of- 12 C2B Pullups 12 Thrusters @ 95/65#
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1a) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a 5rm – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 EMOM for 12 minutes: 8 Snatches (full) 115# 40 Double-Unders *Alternate each movement each minute. 1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X8 Tempo Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00 For Time: 800 M Run Rest 2 Mins 800 M Run Rest 2 Mins 400 M Sprint ----------- Hit 195 on the two position clean. The clean from the power wasn't the best looking but I caught it and was able to stand it up. Jerk - Worked up to 185 and hit the first rep but when lowering the bar for the second I didn't catch it right and lost it to the rack. Didn't rerack and try again. Cleans - Worked up to 195 and felt good, probably could have hit 205 but this was my last set so I didn't try it today, maybe next week. Also hit 6 reps at 145 for the ME @ 75% Dips - Did slow controlled dips, I cant get the 3 second pause in the bottom, something to work on. WOD - Completed as written in 13:05. 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed
BB Cycling/Midline 1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X60 second ME Strict TTB – rest 90 sec. Conditioning EMOM for 12:00- 10 Wall Balls 20/14# In the remainder of each minute: ME Burpees *Score is total Burpees. --------------- Hit my Outlaw FS/BS cycle first, was real heavy and legs were not feeling great. Worked real slow on the actual squats and took some time to recover before moving on to the snatches. Worked up to 145 for the pause snatches. Felt good for the most part but was more of struggle today than usual. 1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Strength/Skill *Sequence ends on 4th set of C2B. 1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00 1b) 3X10 Reverse Hypers – heavy, rest 2:00 Conditioning 10:00 AMRAP of: 3 C2B Pullups 5 Shoulder to Overhead 155# 7 OHS 155# -------- Basically this WOD sucked, in a good way. My shoulder were dead after this. I have not done OHS in a long time and i def added extra rest knowing that I couldnt miss or fail any attempts on the OHS. 1a) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning Row 5k Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest. ------ Bench - Goal was to try and hit 230 after hitting 225 last week for 3. Going through my work up sets I wasnt feeling as well and did make it to 225 but only hit 2 reps and didnt complete my 3rd without the spot. Still happy to hit 225 for 2. Squats - Goal was 270 after 265 last week. Worked up and hit 275 for 5. Push Press - Goal was to hit 170 again for 3. Hit 170 for 2 on last set. Had the 3rd rep halfway up but couldnt lock out. WOD - Normally the gym has two rowers, except one is being repaired at the moment and the other was in use. Time was also a slight constraint. I ended up doing a 1 mile run on the treadmill at an 8 min pace. 1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00 Conditioning Alternating EMOM for 12 Minutes Even- 30 Double-Unders 5 BurpeesOdd- Airdyne ----------- Clean - 185 two position, previous week 170 Jerk - 185, previous week 170 Full Cleans - 185, last week 175 WOD - didnt measure, completed as written though. 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed
BB Cycling/Midline 1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X60 second ME Strict TTB – rest 90 sec. Conditioning 15 min AMRAP 400m Run Max UB OHS Squat w/Sandbag 10 Jumping Squats w/Sandbag BB Cycling
1) Power Snatch: 4X5 – work to a 5RM, rest as needed 2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Strength/Skill 1) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00 1b) 3X10 Reverse Hypers – heavy, rest 2:00 4 rounds for time of: Run 400 meters 20 squats Sandbag push press, 10 reps ---------- Started with Outlaw Squat cycle. Felt good, was the 94% day which wasnt terrible. Next week starts the the real %s now. Power clean and push jerk - actually felt real good running through this movement today. Worked from 135 to 165 and felt stronger at the end than at the start. Snatch - did complete fully. Did two sets at 115 and 135. Grip was weakening and I was to so didnt stress this as much today. Instead of doing 4x1min on the C2B worked on just strict C2B pullups for 5 mins doing sets then resting and going again. Didnt track number of reps. WOD - This was a fun one actually. I liked it and felt good doing it. Finished in 11:15. 1) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning For time: 50 Double-Unders 50 Wall Balls 20# 50 Calorie Row 50 Double-Unders ------------- Did this out of order started with the Strength/Skill portion BS - Worked up from 225 to 265 PP - Worked up from 135 to 170 Bench - Reached a 3RM at 225 WOD - Completed as written in 11:05. Felt like I left some in the tank when I was done. Originally written as 100 on each for time, which with more time would be a good WOD. |
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