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.

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.

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.

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.

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.

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.

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