Monday 8/10/15

1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.

2. Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
Rest as needed between sections.

3. Gymnastics Conditioning
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.

4. Barbell Conditioning*
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95

Me:
1. Skip
2A. 155
2B. 205
2C. 235
3. Butterfly Skills
4. 15:40 as follows:
15-12-9
Power Clean (135#) (First round did 21)
Front Rack Lunges (135#)
Front Squats (135#) (Oops)

Thursday 8/6/15

Part A:
Banded Overhead Distraction (2 minutes per side)
Banded Hip Distraction (2 minutes per side)

Part B:
Establish 1RM for Overhead Squat

Part C:
3 Rounds
8 Handstand Pushups
10 Front Squat (95/65)
12 Lateral Over-the-Bar Burpees

Me: 240 PR / 5:50 Rx

Saturday 8/1/15: “31 Heroes”

“31 Heroes”

AMRAP 31 minutes
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24″)

Partner WOD – P#1 will perform the work listed above. P#2 will run 400m with a sandbag / backpack (45/25lbs). Once P#2 returns from the run, P#1 will grab the sandbag / backpack and begin their 400m, while Partner #2 continues work wherever #1 left off.

Me: 3+9 Rx with Teresa G.

Thursday 7/30/15

Part A:
Push Press (6 sets, performing one set every 2 minutes)
Set 1: 6 reps (start around 75-80% of your 1RM)
Set 2: 4 reps (add weight)
Set 3: 2 reps (add weight)
Set 4: 6 reps (at Set 2 weight)
Set 5: 4 reps (at Set 3 weight)
Set 6: 2 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
EMOM for 10 minutes (10 sets*) of:
1 Hang Snatch

Me: 185 / 165

Monday 7/27/15

1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Conditioning
21-15-9:
Push Press, 95/65
Pull-Ups

4. Conditioning
25-20-15-10-5:  Row (Calories)
50-40-30-20-10: Double-Unders

Me:
1. 115-115-115-115-135-135
2. 265-265-265
3. 5:04 (Original workout required Squat Snatch and C2B)
4. 7:58 (Original workout required Assault Bike)

Wednesday 7/22/15

1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×3 Banded Front Squats

3. Strength
5×5 Bench Press

4. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders

Me: All sorts of substitutes today to take out any pulling motions due to forearms.
1A. 3×3 Strict Press: 95-115-125
1B. 2×2 Push Press: 145-165
1C. 1×1 Push Jerk: 195 (PR, though wasn’t going for it; didn’t warm up with lighter or push for more)
2. 95-145-195-195-205 (Blue Band)
3. 95-145-165-165-175
4. Substituted rowing for box jumps
Round 1: 15-15-200m-35
Round 2: 10-12-200m-30
Round 3: 10-9-200m-30
Skipped Rounds 4, 5.

Monday 7/20/15

1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

8. Conditioning
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

Me:
1. 3×135 – 2×205 – 225 – 235 – 245 – 255 – 265
2. 2×115 – 135 – 185 – 195 – 205
3. 185 – 205 – 225 – 235
4. Skip
5. Skip
6. Skip
7. 2:25 (Kipping)
8. 14:41 Rx

Thursday 7/16/15

1. Strength
“The Other Total”
A. 1RM Clean
B. 1RM Bench
C. 1RM OHS

2. Conditioning
“Zues”
3 RFT:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull, 75/55
30 Box jumps, 20″ box
30 Push press, 75/55
30 calorie Row
30 Push-ups
10 Body weight Back squat

Me:
1A. 227 PR
1B. 220 (Stopped because of forearm issues)
1C. Skip
2. 37:05 (Round 1 Rx, Rounds 2-3 at 20 reps each)