BS, Split jerk, and 4 Sets for time.

She.

A. BS @20X1; 3,3,3,3,3; rest 3 min (85%)
all sets at 160#

B. Split jerk; 2,2,2,2,2; rest 2-3 min
85, 95, 115, 120, 125

Skipped the C's- time…

4 sets - constantly varied, choose different order/set:
[10 push press (80#), 12 chin ups, 3 MUps, 10 squat clean (80#), 10 BB step ups (80#)]

rest 4 min b/t sets

Used 83#
1st set was in the order written above- took too much time resting between MU- thus slowest time= 5:15
2nd set was MU, BBSU, PP, SC, PU= 4:35
3rd was SC, MU, PP, BBSU, PU= 4:45
4th was MU, SC, BSU, PP, PU= 4:39

No failures on the MU, pull ups were all butterfly UB, push press UB, and Squat cleans were quick singles.

My Birthday- Hero WOD Rankel

Jumped into the 9am class.

AMRAC in 12 minutes with 6-10:
RBSU (6-10/leg Rnd 1)/Pistol (Rnd 2+ as able 3-5/leg)- did pistols
OHS- 35# bar
Burpee Pull-up
KBS
Mobility

Strength/Skill Development

Power Snatch ( Build to a tough double (Not TnG) in 10 minutes. )

Worked up to 100#- it was ugly

WOD

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#/155#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#/53#
200m Run

7 rounds in 20:10.

Turkey Day!

Felt a little ancy this morning so went for a run around Beaver Lake.  Ran ~3 miles at am 8:00 minute pace.  Felt good to be outside, but was challenging.

Ate a ton of turkey and goodies!

FS, Snatch, lactate work

A. FS @20X1; 5,3,1,1,1; rest 2-3 min

A. 125, 135, 145 (video), 150, 155

B. 4 sets - Drop snatch + Snatch balance; rest 90 sec

B. 35, 45, 50, 55

C. 6 sets - Segmented snatch DL x 2 + Snatch; rest as needed (build heavy)

C. worked up to 90# (video at 85)

+

6 sets:

5 NPUBBJ (3 – 45# plates stacked)

7 KB swings

20 sec max effort AD

rest walk 3:30

RPM= 76, 79, 76, 76, 81, 80

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer

- NPUBBJ high turnover, extension at the top of the jump not required

- Record RPMs for AD

Chipper

24:40

For Time:

Row 1k- 2:15 pace
30 chin ups (done in sets of 5)
30 push press (95#)- sets of 5
50 KB swing (1.5pd)- sets of 10
30 HR push ups- sets of 10
30 CTB chin ups (done in sets of 3)
Row 1k- 2:16 pace

FS, EMOM, and more 95# lunges

A. FS @31X1; 3,3,3; rest 3 min

B. Build to a heavy complex – hang clean + clean + FS

C. Emom 14 min –

Odd – Tng PC & Jerk (85#) x 5

Even – 6 burpee box jump overs

+

for time:

10 BB lunges/leg (95#)

50 DUs

8 BB lunges/leg (95#)

40 DUs

6 BB lunges/leg (95#)

30 DUs

4 BB lunges/leg (95#)

20 DUs

2 BB lunges/leg (95#)

10 DUs

 

Notes:

- FS – tall, upright torso tight upper thoracic

- complex Tng

A. 105, 125, 130
B. 125
C. Complete- each piece took ~20s
+
8:37- felt better than last week.

Did Saturday on Sunday- BS, PP and MAP

A. BS @30X1; 5,4,3,5,4,3; rest 2-3 min (2^nd wave more difficult)

BS: 125, 135, 145, 130, 140, 150

B1.  Push press; 10,10,10; rest 30 sec (mod load, Tng)

PP: 75, 85, 90

B2. Chin up max effort attempt x 2; rest 2 min

Chinup Max Effort: Worked on butterfly kip 11, 15

+

3 rounds for time @80%:

400m row

7 Tng C&J (85#)

7 ring dips

3 rft: 11:17

 (rest walk 5 min)

10 min @ 85%:

10 cal AD

25m FC (heavy)

3 MUp

30 DUs

10 min amrap #1: 4 rounds- did 1 mu per round

 (rest walk 5 min)

10 min @ 90%:

Row 10 cal

5 DB snatch r

5 burpees

5 DB snatch l

10 min amrap #2: 4 rounds + 4 cal row (40# DB snatch)

Notes:

- BS – full range of motion

- system warm for aerobic work

- True 90% pace during last piece

- Heavy weight on FC

Didn't feel like rowing!

So did this instead:

5 Rounds for Time:

10 burpee pull ups
10 HSPU
10 box jumps 24"
10 K2E
10 air squats
100m run

can't remember the time exactly- 21ish

FS, Snatch work and 3 RFT

A. FS @31X1; 5,5,5; rest 2 min

B. 5 sets – muscle snatch + heaving snatch balance + snatch balance; rest 2-3 min

C. Emom 12 min – 

Odd - Power snatch + hang snatch + snatch - 1.1.1 (inc load per set)

Even - Segmented snatch DL @5131 x 3

+

3 rounds for time:

20 wall balls unbroken (16#)

10 single arm DB row r (tough)

20 DB step ups (95#)

10 single arm DB row r (tough)

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer 

- feet elevated on box for ring FLR

- lunges are total, not per leg

A. 115, 120, 125- butt still sore from walking lunges

B. 55, 60, 65, 70, 75

C. Emom 12 min –
Odd - 65, 70, 75, 80, 80, 85
Even - 105#
+
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row r (tough)- accidentally did single arm high pull w/ 25#
20 DB step ups (95#)- my butt couldn't have handled this even if I did read it correctly. Did 30# DB in each had step ups- grip was actually limiter, only used 12' box
10 single arm DB row r (tough)- same as above

Was really wiped out yesterday and took a much needed complete rest day today.

Run, Row, 50 CTB, Sled, and burpee broad jumps

For time:

Run 800m

100m sled drag (tough)

25 CTB chin ups

100m burpee road jump

25 CTB chin ups

100m reverse sled drag (tough)

Row 1k

25:47

sled + 110#
CTB in sets of 5

 

Notes:

- Breathing focus on run and row

- Consistent sets on CTB, note breaks

- Heavy load on sled drag, grinder piece

FS, AD, BB lunges, and TTB

A. FS @20X1; 3,3,3,3; rest 2-3 min 

115, 125, 135, 140

B. 6 sets – every 2 min – clean x 2

105, 115, 125, 125, 130, 125

C. Emom 12 min:

Min 1 – 6 tng C&J (85#)~20s

Min 2 – 30 DUs~20s

Min 3 – Row 8 cal ~30s

+

for time:

50 Cal AD

50 BB lunges (95#)  sets of 10- very challenging, not sure I will be able to walk tomorrow...

50 TTB 10, 10, 5, 3, 2, 5, 4, 2, 3, 2, 2, 2

13:18

Notes:

- FS - build to a heavy triple

- clean - inc load per set, tough last two doubles

- record sets on BB lunge and TTB

Everything felt heavy today

Recovery WOD and yoga

Didn't have much time due to CPR training so quickly made up a wod:

5 RFT:
5 power cleans 85#
7 HSPU
20 sit ups
10 box jumps 20"
100 m run

13:15ish

Did 1.5 hours of yoga with Mado at 4pm- much needed.

BS and MAP

she

 

A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min

B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)

C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)

A. 115#, 135, 145

B. 25#/ hand, 20" box

C. 45#, 50, 55, 60, 65, 70, 75, 80

+

3 rounds for time @80%:

400m run

5 thruster (75#)

5 burpees

30 DU’s

10:11

(rest walk 5 min)

10 min @ 85%:

250m row

25m FC

5 box jumps (step down, 20”)

10 cal AD

3 rounds + 250 m (FC 50# per hand)

(rest walk 5 min)

10 min @ 90%:

Row 10 cal

3 Tng C&J

4 CTB chin ups

5 DB S2OH

4 rounds + 10 cals (95# C&J, 35# db)

Notes:

- BS – full range of motion

- warm up well, body temp up before starting aerobic work

- Get faster in pace in each piece of aerobic work

- Moderate weight on FC

I love to row??

Row 1k @80% Aer- Avg. 4:10 

Rest walk 2 min

Row 500m @90%- Avg. 2:05

Rest walk 2 min

Row 250m @80% Aer- Avg. 1:00

Rest walk 2 min

x 3

Notes:

- Row accels warm up, practice fast starts into fluid stroke

- Consistent pace, good breathing

Recovery wod

Row 1000m then:

5 RNFT:

5 strict T2B

10 GHD

15 BE

10 box jumps 24"

20' HS walk

25 DU

Row 1000m 

Long and heavy

 

For time:

1k row

100m FC 

20 OHS 

Run 800m

30 DB bent rows 

100m FC

Row 1k

21:25

FC- 75# in each hand
OHS- 95#, 6, 5, 5, 4- very challenging
DB rows- 25# each hand

Snatching and a 1st pull breakthrough- thanks Zachypoo!

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min

55#, 60, 60, 65

B. Drop snatch; 3,3,3; rest 90 sec

90#, 95, 100

C. Emom 12 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2

Even – Hang power snatch x 2 + Hang sntach x 1

Worked on the 1st pull- my weakest link in oly- really focused on weight transfer w/ 70#

+

3 sets:

12 front rack step ups (85-95#)

Amrap CGBP (70%)

12 front rack reverse lunge 

Max effort FLR on rings

Rest walk 2 min

Used 85# for FRSU and FRRL, Used 80# for CGBP, times for FLR w/ feet on 12" box were:
1:35, 1:03, 1:10

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer to front edge of the heel off the floor

- feet elevated on box for ring FLR

- lunges are total, not per leg

Back on SHE- hope it sticks

SHE

A. FS @20X1; 5,3,1,1,1; rest 2-3 min  

125, 135, 145, 155, 160 ties PR

B. Emom 8 min – HC x 2 (from blocks, bar at mid thigh, inc. load per set)

85, 95, 105, 105, 110, 115

C. For 6 sets – every 90 sec – 5 Tng squat clean (50%), 5 chin ups, 5 burpees 

39s, 37s, 34s, 34s, 35s, 34s- sc=75#, chins= butterfly UB

+

3 sets for times @85%:

400m run

10 S2OH (95#)

10 CTB chin ups

10 wall balls (16#)

rest walk 90 sec

4:35, 4:35, 4:25- UB except dropped the wb (accidentally) in rd. 2

 

Notes:

- Use A as CNS warm up, not 1 RM

- HC – build to heavy

- same times all 3 sets, attempt unbroken on each movement

Zachy poo- thanks for the wod.

10 S2S (80#)
8 wall walks
50m farmer's carry (70#)
8 wall walks
10 S2S
5 heavy power cleans (115#)
for time.

9:15

FS 10 x 1
145#