Tuesday, January 25, 2011

Heavy power cleans

Buy in: Two snatch cleans per minute for ten minutes (I did 75 lbs).

WOD: Five rounds:

  • 3 x power cleans at body weight (I did 155 lbs)
  • 6 x chest to bar pull-ups
  • 9 x box jumps (28")
Time = 8:18

Cash out: 20 x barbell roll-outs.

Monday, January 24, 2011

20 is the number

Strength work today on backsquats; lifted 5 x 160 lbs, 5 x 200 lbs, 5 x 225 lbs.

WOD: 20 minute AMRAP
  • 20 wall ball
  • 20 kb swings (24kg)
  • 20 double-unders
  • 20 sit-ups
Squeezed in five rounds.

Also did 13 consecutive double-unders during the warm-up.

Lastly, finished it all off with 2 x 20 GHD sit-ups.

Friday, January 21, 2011

Ladder

WOD: Ascending ladder for eight minutes (i.e. 1, 1, 2, 2, 3, 3, etc):

  • Thrusters (95lbs)
  • KB swings (32kg)
I managed to get to the eighth level.

Followed by descending ladder of ring rows and push-ups, which took me about 4+ minutes.

Thursday, January 20, 2011

Long met-con

Tough one today:

  • 15 box jump overs (20")
  • 20 dumbbell hang squat cleans (35 lbs ea)
  • 25 ring rows
  • 30 dumbbell push presses (35 lbs ea)
  • 35 sit-ups
  • 40 walking lunge
  • 45 double-unders
  • 50 squats

Time = 49:12. Ack! Brutal. But I did it totally RX.

Wednesday, January 19, 2011

Posterior chain work

Today's workout:

Deadlifts: Add 10 lbs to max and do five reps at 75%, 85% and an AMRAP at 95%.

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

  • Wall balls
  • Sumo deadlift high pulls (95 lbs)
  • Toes to bar
  • Double-unders (x3)
Tough! It was bad on the cardio, but also surprisingly fatiguing. Still got work to do to get back to better shape. But I did it fully prescribed. Time = 22:08.

Monday, January 17, 2011

Power cleans 'n ring rows

Strength work: Presses at 65%, 75%, 85% of max (reps of five and AMRAP for the last one).

WOD:

  • 15 power cleans (130 lbs)
  • 30 ring dips (I did ring rows)
  • 12 power cleans
  • 24 ring dips
  • 9 power cleans
  • 18 ring dips
  • 6 power cleans
  • 12 ring dips
  • 3 power cleans
  • 6 ring dips
Time = 13:44

Cash-Out: 30 second L-sit holds on rings x 3.

Friday, January 14, 2011

Overhead work

Did back squats today @ 40%, 50%, and 60% of max, 5 lifts each.

WOD:

  • 3 Power Snatch
  • 3 Hanging Squat Snatch
  • 3 Rack Jerks
  • Every minute on the minute for 7 minutes.

REST 1 MINUTE

  • 3 Power Cleans
  • 3 Hanging Squat Cleans
  • 3 Push Jerk
  • *every minute on the minute for 7 minutes.

**weight on the bar for SNATCH is 65% of Snatch max.....add 20/15 lbs. for Cleans.

CASH OUT : 500 m Rowing races; time = 1:38.5